EFFECT OF PHYSICAL EXERCISES AND YOGIC PRACTICES ON HEALTH RELATED PHYSICAL FITNESS, BASAL METABOLIC RATE AND LIPID PROFILE VARIABLES OF OBESE ADOLESCENTS A Thesis Submitted to the Pondicherry University in partial fulfillment of the requirements for the award of the degree of

DOCTOR OF PHILOSOPHY IN PHYSICAL EDUCATION By

V. RAMESH Under the Guidance of

Dr.P.K. SUBRAMANIAM Professor

DEPARTMENT OF PHYSICAL EDUCATION AND SPORTS PONDICHERRY UNIVERSITY PUDUCHERRY - 605 014 INDIA JULY 2011

Dr. P.K SUBRAMANIAM, M. A., M.P.Ed., C.Y.ED,M.Phil., Ph.D., Professor, Department of Physical Education and Sports, Pondicherry University, Puducherry -605 014.

CERTIFICATE This is to certify that the thesis entitled, “EFFECT OF PHYSICAL EXERCISES PHYSICAL

AND

YOGIC

FITNESS,

PRACTICES

BASAL

ON

METABOLIC

HEALTH RATE

RELATED

AND

LIPID

PROFILEVARIABLES OF OBESE ADOLESCENTS” submitted to the Department of Physical Education and Sports, Pondicherry University for the award of Doctor of Philosophy in Physical Education is a record of original work done byV. RAMESH during the period of his study (2007-2011) under my supervision and guidance. It is further certified that the thesis has not formed the basis for the award of any Degree, Diploma, Associateship, Fellowship or similar title. This is also certify that the thesis represent the independent work of the candidate.

Place: Puducherry Date: June 2011 (Dr. P.K. SUBRAMANIAM) Research Supervisor

ii

V. Ramesh, Ph.D, Scholar, Department of Physical Education and Sports, Pondicherry University, Puducherry - 605 014.

DECLARATION I hereby declare that the thesis entitled “EFFECT OF PHYSICAL EXERCISES PHYSICAL

AND

YOGIC

FITNESS,

PRACTICES

BASAL

ON

METABOLIC

HEALTH RATE

RELATED

AND

LIPID

PROFILEVARIABLES OF OBESE ADOLESCENTS” being submitted to the Pondicherry University, in partial fulfillment of the requirement for the award of the degree of Doctor of Philosophy in Physical Education in the Department of Physical Education and Sports, Pondicherry University is a bonafide work done by me under the guidance of Dr. P.K. SUBRAMANIAM, Professor, Department of Physical Education and Sports, Pondicherry University and that it has not previously formed on the basis for the award of any Degree, Diploma, Associateship, Fellowship or any other similar title of any candidate of any University or Institution.

Place: Puducherry Date: (V. RAMESH) Research Scholar

iii

CURRICULUM VITAE Name of the Author

:

V.RAMESH

Place of Birth

:

TIRUNELVELI

Date of Birth

:

17/04/1979

Educational Qualification

:

B.Sc., Physical Education (2002) M.D.T. Hindu College, Tirunelveli B.P.Ed, (2003) Annamalai University,

:

Annamalai Nagar, Chidambaram, P.G.Diploma in Yoga, Annamalai University, Annamalai Nagar, Chidambaram, M.P.Ed, (2005) Pondicherry University, Pondicherry-605014. :

M.Phil., (Physical Education-2006)

Pondicherry University, Area of special interest

:

Kabaddai, Cricket, Hockey, Football, Athletics,

Exercise

Physiology,

Sports Training, Statistics, Sports Medicine, Bio-Mechanics and Yoga. Achievement

:

Represented Pondicherry University, Kabaddai Team In The South Zone Inter

University

Kabaddi

Tournament Held at Annamalai University in (2003-2004). :

Winner of the kabaddi game in the Inter

Collegiate

Tournament/

Competition held at Pondicherry University (2003-2004). :

Represented Pondicherry sate iv

Senior National Beach Kabaddi championship held at Uttaranchal in (2004). :

Represented Pondicherry State Sr. National

Beach

championship

held

Kabaddai at

Andhra

Pradesh (Vijay Wada in (2004). :

Participated Hockey Game in the ManonmaniamSundaranar University

/B’

zone

inter-

collegiate competitions held in the year 1999-2000. :

Participated Hockey Game in the ManonmaniamSundaranar University

/B’

zone

inter-

collegiate competitions held in the year2000-2001. Technical Qualification

:

State level technical official in Kabaddi.

Publications: 1. V. Ramesh, “Effect of Rajayoga and Pranayama on Selected Physical and Physiological Variable of Adults”, Indian Journal of Scientific Yoga, 2009 Vol. & Part. No. 2 & 2P 5-13. 2. V. Ramesh &Dr. P. K. Subramaniam, “Cardio Respiratory Fitness and Body Mass Index Among Rural and Urban School Boys,” Wellness Journal of Health, Physical Education & Sports, 2010,Vol. & Part. No. 2 & 1, P1-8. ISSN No: 0975-136X. 3. V. Ramesh &Dr. P. K. Subramaniam, “Effect of Yogic Pranayama and Meditation on Selected Physical and Physiological Variables in

Adolescents”Yoga

–Mimasmsa

A

Quarterly

Journal,

2010,Vol. & Part. No XLII & 3,p187-193, ISSN No: 0044-0507.

v

4. V. Ramesh , Dr.Sathignanavel&Dr. P. K. Subramaniam, “Effect of yogasana and pranayama on selected physiological variable of adolescents”

Indian

Journal

for

Research

in

Physical

Education and Sports Sciences(IJRPESS),2010, Vol. & Part. No. 5 & 1, P 19-24, ISSN No: 0973-9025. 5. V.Ramesh&Dr. P. K. Subramaniam“Effect of physical activity and aerobic fitness on health related physical fitness variables of overweight and obese adolescence, Indian Journal of Yoga Exercise & Sport Science and Physical Education, 2010, Vol. & Part. No. IV, 1 & 2, P 46-52, ISSN No: 0975-265X. 6. V.Ramesh&Dr. P. K. Subramaniam“Effect of Physical Exercise Training at Different Intensities on BMI, Basel Metabolic Rate and Body Fat Percentage of Obese Adolescence”Entire Research (National Quarterly Research Journal),2011 Vol. & Part. No. 3 & 1,P 20-25, ISSN No: 0975-5020. 7. V.Ramesh&Dr.P.K.Subramaniam, Calisthenics

Exercise

on

Health

“Effect Related

of

Aerobic

Physical

and

Fitness

Variables of Obese Adolescence” Indian Journal for Research in Physical Education and Sports Sciences (IJRPESS),2011, Vol. & Part. No. 6 & 1, P 1-6, ISSN No: 0973-9025. 8. V.Ramesh“Effect of Physical and Breathing Exercise on Fat Free

Mass Index and Basal Metabolic Rate Variable of Obese Adolescence” Facts of sports science Krishna publications, Tirunelveli, Tamil nadu, (2011)p 248-251, ISBN No:978-81907252-4-8.

vi

ACKNOWLEDGEMENT I expresses my sincere and

heartfelt thanks to most learned guide

DR. P. K. SUBRAMANIAM, Professor, Department of Physical Education and Sports, Pondicherry University, for helping me to select the scientific topic and his valuable guidance, and encouragement for the successful completion of this study. I thank DR. D. SAKTHIGNANAVEL, Professor and Head of the Department of Physical Education and Sports, Pondicherry University, who extended timely help and for his encouragement throughout my study. I declare my deep sense of gratitude to my Doctoral Committee Members DR. D. SULTANA, Professor, Department of Physical Education and Sports, Pondicherry University, and DR. M. SUBBIAH, Professor, Department of Mathematics, Pondicherry University for their suggestion and continuous support. My special thanks are to DR. G. VASANTHI, Associate Professor,DR. M. ELAYARAJ, Associate Professor, MR. K. TIRUOMOUROUGANE, Assistant Professor, DR. R. RAM MOHAN SINGH, Assistant Professor,DR. A. PRAVEEN, Assistant

Professor,

DR.

G.

SIVARAMAN,

Sports

Officer,

DR.

K.

CHANDRASEKARAN, Sports Officer, Mr. N. VELMURUGAN, Office Assistant and also other nonteaching staff members of the Department of Physical Education and Sports, Pondicherry University, for their valuable suggestions and timely help for the completion of this research. It’s my privilege to thank Dr. K. KARUNAKARAN, M.B.B.S. for his continuous support throughout my study. I wish to place my sincere gratitude to Dr. S. SUNDARARAJ, M.B.B.S., M.D., (Tiruchendur), Dr. S. MALLIKA, B.S. (Tirunelveli),P. MARIAMMAL, Staff

vii

Nurse, and Mr. G. SOLOMON, D.M.L.T. for their support in the data collection to the present study. It is my duty to thank and kind hearted gratitude to DR. R. ELANGOVAN, Professor and Head, Department of Yoga, Tamil Nadu Sports University, Chennai, DR. M. SUNDAR, Associate Professor and Principal i/c, College of Physical Education, Alagappa University, Karaikudi, DR. K. CHANDRASEKARAN, Professor and Head, Department of Physical Education, Madurai Kamaraj University, Madurai and DR. K. MURUGAVEL, Director and Professor, Department of Physical Education, Bharathiar University, Coimbatore for their valuable suggestion and continuous encouragement throughout my study. My whole hearted thanks to all DR. M. ELANGO, Associate Professor and Head, DR. P. KUMARESAN, Associate Professor, and DR. KANDASAMY, Physical Director, M.D.T. Hindu College, Tirunelveli, for providing the necessary suggestion and successful completion of my research study. My sincere thanks are due to Dr. C. SUKUMAR, Physical Director, Gandhigram Rural University, Dindugul, and DR. T. MARX, Associate Professor, Dept. of English, Pondicherry University, Pondicherry for their valuable suggestion, proof correction and encouragement throughout my study. My sincere thanks and heartfelt gratitude to District Education Officer, Tirunelveli, Mr. S. GANAPATHY, Head Master, and T. SUNDARARAJ, Physical Director, Sri Manthiramurthy Higher Secondary School, Tirunelveli for granting permission for the collection of data from the students and their moral support to complete this experimental study successfully. I express his deep sense of indebtedness to UGC-RGNF, New Delhi, and Pondicherry University for their study grant throughout my study and completion of my study.

viii

I express my indebtedness and gratitude to my parents, brothers, and sisters for their invaluable moral support and encouragement throughout this research process. My profound gratitude goes to my friends and neighbours for having spared their ideas and helps provided to make this research work successful. Last but not the least, I bow my head before God Almighty for the blessings showered on me, without whose grace this work, would not have been materialized.

V. Ramesh

ix

CONTENTS CHAPTER NO

TITLE List of tables

I

II III

PAGE NO. xiii

List of figures and illustrations

xv

INTRODUCTION

1

Objectives of the Study

19

Statement of the problem

20

Delimitations

20

Limitations

21

Hypotheses

21

Significance of the study

22

Definition of the terms

24

REVIEW OF RELATED LITRATURE METHODOLOGY Selection of the subjects

28 97 97

Selection of variables

98

Selection of Criterion Measures test

106

Orientation to the subjects

107

Reliability of the data

107

Instrument reliability

109

Pilot study

109

Training programme

109

Training schedule

110

Test administration

116

Collection of blood samples

125

Descriptions of exercise

131

Collection of data

158

Experimental design

159

Statistical technique

159

xi

IV V

ANALYSIS OF DATA AND RESULTS OF THE STUDY SUMMARY, CONCLUSIONS AND RECOMMENDATIONS Summary

161 213 213

Conclusions

215

Recommendations BIBLIOGRAPHY Books

216 218 218

Journals

220

Web sites

229

ANNEXURES I

230

Permission letter from the chief educational officer

II

230

Recommendation letter of a Doctor

231

Letter by Computerized clinical lab

232

Permission letter given by School

233

Pre and Post Test Data of Control Group AAHPERD Health Related Physical Fitness and

234

Fatfreemass III

Pre and Post Test Data of Control Group Body Fat, Basal Metabolic Rate and Lipid Profiles

IV

Pre and Post Test Data of Yogic Group AAHPERD Health Related Physical Fitness and Fatfreemass,

V

Pre and Post Test Data of Yogic Group Body Fat, Basal Metabolic Rate and Lipid Profiles

VI

235 236 237

Pre and Post Test Data of Physical Exercise Group AAHPERD Health Related Physical Fitness

238

and Fatfreemass, VIII

Pre and Post Test Data of Physical Exercise Group Body Fat, Basal Metabolic Rate and Lipid

239

Profiles IX

List of Publications

xii

240

LIST OF TABLES Table No I II

Title

Page No. 106

Selection of Criterion Measures Test Intra

class

co–efficient

of

correlation

on

selected

variables III

Exercises prescribed for physical exercise training during the training period

108 111

IV

List of Asanas

112

V

Asanas prescribed for yogic practice group

113

VI

Pranayama Prescribed For Yogic Practice Group for First Four Weeks

VII

Asanas prescribed for yogic practice group

VIII

Pranayama prescribed for yogic practice group for fifth

114

to eight week IX

Asanas prescribed for yogic practice group

X

Pranayama prescribed for yogic practice group for ninth

114 115

to twelfth weeks XI

113

115

Analysis of covariance for the pre test and post test data on cardio respiratory endurance score of physical

162

exercise yogic practices and control groups XII

Scheffe’s test for differences of the adjusted post-test pairedmeans of cardio-respiratory endurance

XIII

164

Analysis of covariance for the pretest and post test data on flexibility scores of physical exercise yogic practices

166

and control groups XIV

Scheffe’s test for differences of the adjusted

post-test

paired means of flexibility XV

167

Analysis of covariance for the pretest and post test data on body fat scores of physical exercise yogic practices

170

and control groups XVI

Scheffe’s test for differences of the adjusted

post-test

paired means of body fat XVII

171

Analysis of covariance for the pretest and post test data on fat free mass scores of physical exercise yogic practices and control groups xiii

174

XVIII

Scheffe’s test for differences of the post-test paired means of fat free mass

XIX

175

Analysis of covariance for the pretest and post test data on body mass index scores of physical exercise yogic

178

practices and control groups XX

Scheffe’s test for differences of the adjusted post-test paired means of body mass index

XXI

179

Analysis of covariance for the pretest and post test dataon muscular strength and

endurance scores of

182

physical exercise yogic practices and control groups XXII

Scheffe’s test for differences of the adjusted post-test paired means of muscular strength and endurance

XXIII

183

Analysis of covariance for the pretest and post test data On BMR scores of physical exercise yogic practices and

186

control Groups XXIV

Scheffe’s test for differences of the adjusted post-test paired means of BMR

XXV

187

Analysis of covariance for the pretest and post test data On HDL-C scores of physical exercise yogic practices

190

and Control groups XXVI

Scheffe’s test for differences of the adjusted post-test paired means of HDL-C

XXVII

191

Analysis of covariance for the pretest and post test data On LDL-C scores of physical exercise yogic practices

194

and control Groups XXVIII

Scheffe’s test for differences of the adjusted post-test paired means of LDL-C

XXIX

195

Analysis of covariance for the pretest and post test data On TC scores physical exercise yogic practices and

198

control groups XXX

Scheffe’s test for differences of the adjustedpost-test paired means of TC

XXXI

Analysis of covariance of data on TG among physical exercise yogic practices and control groups

XXXII

Scheffe’s test for differences of the adjusted post-test paired means of TG xiv

199 202 203

LIST OF FIGURES AND ILLUSTRATIONS Figure

Title

No

Page No.

Mean scores of pre, post tests and adjusted post test of peg, YPG and CG on Cardio Respiratory endurance Mean scores of pre, post tests and adjusted post test of peg, YPG and CG on flexibility Mean scores of pre, post tests and adjusted post test of peg, YPG and CG on body fat Mean scores of pre, post tests and adjusted post test of peg, YPG and CG on Fat Free Mass Mean scores of pre, post tests and adjusted post test of peg, YPG and CG on Body Mass Index Mean scores of pre, post tests and adjusted post test of peg, YPG and CG on Muscular Strength and Endurance Mean scores of pre, post tests and adjusted post test of peg, YPG and CG on Basal Metabolic Rate Mean scores of pre, post tests and adjusted post test of peg, YPG and CG on HDL – C Mean scores of pre, post tests and adjusted post test of peg, YPG and CG on LDL – C Mean scores of pre, post tests and adjusted post test of peg, YPG and CG on Total Cholesterol (TC) Mean scores of pre, post tests and adjusted post test of peg, YPG and CG on Triglycerides (TG)

xv

165

169

173

177

181

185

189

193

197

201

205

Chapter I

INTRODUCTION “Aim for a healthy body weight” Health and longevity are threatened when a person is either overweight or underweight. Overweight and obesity increase one’s risk of developing serious CVD. Likewise, individuals who are underweight may have a higher risk than others of cardiac, musculoskeletal and reproductive disorders. Thus, healthy weight is key to a healthy and longer life. One will learn about weight control principles and practices, as well as guidelines for designing exercise programs for weight loss, weight gain and body composition change. Individuals with body fat levels falling at or near the extremes of the body fat continuum are likely to have serious health problems that reduce life expectancy and threaten their quality of life. (Heyward, 2002)

The overall average prevalence of obesity in adults for the year 2000 was 8.2% of the global population. The prevalence of obesity progressively increases with the degree of development of countries, as seen in the data for undeveloped countries (1.8%), developing countries (4.8%), countries in transition (17.1%), and developed countries (20.4%) (WHO, 2001). Excess body weight and fatness pose a threat to both the quality and quantity of one’s life. Obese individuals have shorter life expectancy

and

greater

risks

of

CHD,

hypercholesterolemia,

hypertension, diabetes mellitus, certain cancers and osteoarthritis. For

1

a comprehensive report and roundtable discussion of the role of physical activity in the prevention and treatment of obesity and its comorbidities, Obesity may be caused by genetic and environmental factors. As an exercise specialist, one play an important role in combating this major health problem by encouraging a physically active lifestyle and by planning exercise programs and scientifically sound diets

for

one’s

professionals.

clients,

Restricting

in

consultation

caloric

intake

with and

trained

nutrition

increasing

caloric

expenditure through physical activity and exercise are effective ways of reducing body weight and fatness while normalizing blood pressure and blood lipid profiles. (Morrow, et al., 2005)

The incidence of obesity is increasing rapidly. Research efforts for effective

treatment

programmes,

the

strategies individual

still

focus

on

diet

components

of

which

and

exercise

have

been

investigated in intervention trials in order to determine the most effective recommendations for sustained changes in bodyweight. The foremost objective of a weight-loss trial has to be the reduction in body fat leading to a decrease in risk factors for metabolic syndrome. However, a concomitant decline in lean tissue can frequently be observed. Given that fat-free mass (FFM) represents a key determinant of the magnitude of resting metabolic rate (RMR), it follows that a decrease in lean tissue could hinder the progress of weight loss. Therefore, with respect to long-term effectiveness of weight-loss programmes, the loss of fat mass while maintaining FFM and RMR

2

seems desirable. Diet intervention studies suggest spontaneous losses in bodyweight following low-fat diets, and current data on a reduction of the carbohydrate-to-protein ratio of the diet show promising outcomes. Exercise training is associated with an increase in energy expenditure, thus promoting changes in body composition and bodyweight while keeping dietary intake constant. The advantages of strength training may have greater implications than initially proposed with respect to decreasing percentage body fat and sustaining FFM. Research to date suggests that the addition of exercise programmes to a dietary restrictions can promote more favourable changes in body composition than diet or physical activity on its own. Moreover, recent research indicates that the macronutrient content of the energy-restricted diet may

influence

body

compositional

alterations

following

exercise

regimens. Protein emerges as an important factor for the maintenance of or increases in FFM induced by exercise training. Changes in RMR can only partly be accounted for by alterations in respiring tissues, and other yet-undefined mechanisms have to be explored. These outcomes provide the scientific rationale to justify further randomised intervention trials on the synergies between diet and exercise approaches to yield favourable modifications in body composition. (Stiegler and Cunliffe, 2006)

Combating obesity is not an easy task. Many over-weight and obese individuals have incorporated patterns of overeating and physical inactivity into their lifestyles, while others have developed eating

3

disorders, exercise addictions, or both. In an effort to lose weight quickly and to prevent weight gain, many are lured by fad diets and exercise gimmicks: and some resort to extreme behaviours, such as avoiding food, bingeing and purging and exercising compulsively. Most of the individuals exercised 30 minutes or longer per session; but only a minority exercised at least five times per week. Therefore, low frequency of physical activity was the main reason that the physical activity recommendation was not met.

The terms android obesity and gynoid obesity refer to the localization of excess body fat, mainly in the upper or lower body. Android obesity (apple shaped) is more typical of males; gynoid obesity (pear shaped) is more characteristics of females. However, some men may have gynoid obesity, and some women have android obesity. Other terms are also used to describe types of obesity and regional fat distribution. Android obesity is frequently simply called upper-body obesity, and gynoid obesity is often described as lower-body obesity. (Heyward, 2002)

Food and assessment of the nutritional status of Spanish adolescents (AVENA) and the European Youth Heart Study (EYHS) respectively, highlight physical fitness as a key health marker in childhood and adolescence. Moderate and vigorous levels of physical activity stimulate functional adaptation of all tissues and organs in the body (i.e. improve fitness), thereby also making them less vulnerable to lifestyle related degenerative and chronic diseases. To identify children 4

and adolescents at risk for these major public health diseases and to be able to evaluate the effects of alternative intervention strategies in European

countries

and

internationally,

comparable

testing

methodology across Europe has to be developed, tested, agreed upon and included in the health monitoring systems currently under development by the European Commission (EC): the Directorate General for Health and Consumer Affairs (DG SANCO); the Statistical Office of the European Communities (EUROSTAT), etc. The Healthy Lifestyle in Europe by Nutrition in Adolescence (HELENA) study group plans, among other things, to describe the health-related fitness of adolescents in a number of European countries. Experiences from AVENA and EYHS will be taken advantage of. This review summarizes results and experiences from the developmental work so far and suggests a set of health related fitness tests for possible use in future health information systems. (Ruiz, et al., 2006)

Human body is a complex organism composed of a variety of tissues that change as the body develops, matures and ages. It is important to recognize how these body compartments may be affected by age, gender and ethnicity. An understanding or basic knowledge of body composition is relevant to many disciplines, including health and medicine, nutrition, exercise science, human performance, and other biological sciences. Nutritional status assessment, charting the course of diseases from diagnosis to recovery, growth and development, aging and conditions of physical work are a few examples of situations and

5

topics for which measurements of body composition can add to the understanding of physiological processes and aid in the treatment of diseases like obesity and anorexia. Childhood, adolescence may last almost a decade and is a bridge between childhood and adulthood. Adolescence includes puberty and the years that follow until sexual maturation is complete. During these period, adult body composition characteristics

and

patterns

of

adipose

tissue

distribution

are

developing. Chronological ages cannot be used as precise points of demarcation

for

these

developmental

periods.

Nevertheless,

chronological age is important, since there are numerous major differences between values and in the rates at which these values change. (Van Loan, 1996)

Knowledge of the typical body composition of athletes in a sport is helpful in determining suitable target weights and in evaluating the effects of training programs. Unfortunately, the ideal weight and fat content of an athlete for optimum performance are not known precisely. Extensive data are available on wrestlers due to research on weight reduction and the need to establish minimum weight. Adolescent wrestlers are especially of concern because of potential effects of extreme weight loss on health and growth. (Sinning, 1996)

Body weight is dependent on the first and second laws of thermodynamics. Weight gain is inevitable when total energy intake exceeds total energy expenditure. Contrariwise, when total energy expenditure exceeds total energy intake, body weight will decrease. 6

Thus, the energy balance equation (i.e., weight change = energy intake minus energy expenditure) governs to change in weight. Exercise training, especially aerobic-type training, is commonly undertaken to promote weight loss since it can potentially increase energy expenditure with-out changing energy intake. Aging is associated with increased body weight, most of which is fat. Because older adults are more likely to be over fat, they are also more likely to lose body weight in response to an aerobic exercise training program. The loss of weight due to participation in an exercise training program is related to the degree to which one is overweight. (Ballor, 1996)

Body composition is a key component of an individual’s health and physical fitness profile. Obesity is a serious health problem that reduces life expectancy by increasing one’s risk of developing coronary artery diseases, etc. Too little body fat also poses a health risk because the body needs a certain amount of fat for normal physiological functions. Essential lipids, such as phospholipids, are needed for cell membrane formation: nonessential lipids, like triglycerides found in adipose tissue, provide thermal insulation and store metabolic fuel. In addition, lipids are involved in the transport and storage of fat-soluble vitamins (A, D, E and K) and in the functioning of the nervous system and the reproductive system, as well as in growth and maturation during pubescence. (Morrow, et al., 2005)

7

Exercise is a key component in the prevention of obesity. This is a condition in which energy intake, in the form of food, exceeds the energy expenditure of daily living and the excess energy is stored in the form of adipose tissue made up of fat cells. Two factors facilitate the onset and progressive nature of obesity. The first is the age related reduction in the energy expended to maintain waking bodily functions the basal metabolic rate of about 2% every 10 years. The second is the lowered metabolic rate of obese individuals. Combine these two factors with reduced physical activity and the development of obesity is inevitable. Regular aerobic exercise not only increases energy expenditure during the exercise but also for some time afterwards because the nonexercising metabolic rate remains elevated during the post-exercise recovery period. A combination of exercise with reduced dietary intake provides the best strategy for counteracting obesity and the associated CVD. (Hale, 2003)

An energy imbalance in the body results in a weight gain or loss. There is an energy balance when the caloric intake equals the caloric expenditure. A positive energy balance is created when the input (food intake) exceeds the expenditure (resting metabolism plus activity level). For every 3500 Kcal of excess accumulated, 1Lb (0 45kg.) of fat is stored in the body. A negative energy balance is produced when the energy expenditure exceeds the energy input. This can be accomplished by reducing the food intake or increasing the physical activity level. A caloric deficit of approximately 3500 Kcal produces a

8

loss of

1 Lb of fat. Proper nutrition and daily physical activity are key components of a weight management program. In weight management programs, most clients are interested in losing body weight and body fat, but some need to gain body weight. The basic principle underlying safe and effective weight loss programs are that weight can be lost only through a negative energy balance, which is produced when the caloric expenditure exceeds the caloric intake. The most effective way of creating a caloric deficit is through a combination of diet (restricting caloric intake and exercise (increasing caloric expenditure). (Heyward, 2002)

Based on the above cited literature, the scholar has designed the following two modes of training to enhance the selected parameters among the obese adolescents. They are: 1. Physical Exercise training and 2. Yogic Practices

Physical Exercise Training Physical conditioning programme provides an opportunity for the development and maintenance of

physical fitness.

It offers

an

opportunity for the facilitation of normal growth of a child and prevents the reversal factors of the performance such as strength, endurance, flexibility, speed and skill. By undergoing a physical conditioning programme, one experiences a number of changes that make better performance and faster recovery possible. Through repeated muscular 9

work, strength is gained and as a result one can produce more power as there is a faster contraction, which means, gain in both power and speed. Conditioning the body through regular exercise enables an individual to meet emergencies more effectively.

Training and conditioning are the best known ways, to prepare the players for efficient performance and healthful living. Efficient performance is possible only through a carefully planned programme of progressive practice, which will perfect the co-ordination, eliminate unnecessary movements and accomplish a result at the expense of minimum energy as well as conditioning the muscle structure and the circulation to withstand without harming the intensive demands made upon them. (Kirtani, 2003)

The exercise intensity of an activity or movement indicates how much power or force is used in performing that exercise. The intensity of an activity determines how much and what type of fuel is needed to provide the energy required for that exercise. Any activity that burns 3.5 to 7 kcal 8/min or the equal end of 3 to 6 metabolic equivalents and results in achieving 60 to 73 percent of peak heart rate. An estimate of a person’s peak heart can be obtained by subtracting the person’s age100m/220. Example moderate physical activities include walking briskly moving the lawn, dancing, swimming, or bicycling a level terrain. A person should be some excretion but should be able tom carry and a conversation comfortably during the activity. Any activity that burns more than 7kcal/min or the equivalent of 6 or more metabolic 10

equivalent and results in achieving 74 to 88 percent of peak heart rate. An estimate of person’s peak heart rate can be obtained by subtracting the person’s ages obtained by subtracting the person’ age from 220. Example of vigorous physical activity includes jogging moving. The lawn with a no motorized push mover, chopping wood, participating in high impact aerobic dancing, swimming continuous laps, or bicycling uphill. Vigorous intensity physical activity may be intense enough to represent a substantial challenge to an individual and results in a significant increase in heart and breathing rate. Vigorous activity full of physical or mental strength or active force carried out forcefully and energetically. (Mc Donald, 2010)

If one is in good health, there are many exercises one probably can begin safely without seeing a doctor. The decision in each case depends on the exercise and one’s age, weight and level of physical activity. The more vigorous the exercise, the more important a physical checkup becomes.The bathroom scale is an untrustworthy instrument for measuring how fat one are the table that relates weight to overweight are crude. But an easy to use home procedure for gauging one’s percentage of body fat requires only three body measurements for male: forearm, buttocks and calf. Female: abdomen, thigh, buttocks and upper arm. A percentage above 15% for men or more than 25% for women is considered a health hazard and should be reduced by exercise and diet. Exercise can help one shed excess weight if it makes one expend more energy in physical activity than one get from the food one

11

eat. Some exercises are better than others as reducing aids, and some help hardly at all. Best for reducing are endurance exercises such as running and bicycling, which burns calories faster than the others. Despite the obvious benefits that exercise can confer, some people seem unable to start an active program and continue it regularly. Exercise can be pleasurable. If one can manage to get through the initial weeks, when the dropout rate is highest, one will probably discover, as millions of others have before one, that one want to continue not because of the uncertain promise of some future benefit, but because regular exercise soon becomes a pleasure and makes one feel good. One will be more relaxed and confident. One will sleep better, and one may even lose weight. Once one has started exercising regularly, one may one hooked for life. Every exercise in which muscle contract makes them stronger. With aerobic exercise, heart muscle is strengthened so that it can pump a greater volume of blood through one’s body. Sit-ups done in search of a trimmer middle strengthen abdominal muscles. In those examples, muscular strength is an incidental benefit of exercise done for some other purpose. One can become stronger faster. However, if one exercise in a way that is designed to promote strength. For fastest progress with the least wasted effort, exercise two or three times a week, a schedule similar to one for strengthening one’s heart or shaping up one’s body. (Gilmore, 1981)

Using short-term exercise training studies to predict how long-term exercise training will affect a body composition is fraught with

12

problems since the changes are likely to be exponential in nature and eventually plateau. Cross-sectional comparisons between habitual exercisers and sedentary individuals provide some insight as to how long-term exercise training may affect the body composition, but these comparisons suffer from self-selection bias. Since exercise traininginduced changes in body composition are dependent on various external factors (e.g., gender, age, genetic makeup), changes in body composition following an exercise training program vary greatly among individuals. (Ballor, 1996)

Physical Exercise and Lipids Consumed from foods of animal origin, including meat, fish, poultry, egg and dairy products, plant food, such as grains, fruits and vegetables and oils from these sources contain no dietary cholesterol. Serum Cholesterol Travels in the blood in district particles containing both lipid and proteins. Three major classes of lipoproteins are found in the serum of a fasting individual, low density lipoprotein (LDL) highdensity lipoprotein (VLDL). Another lipoprotein class, intermediatedensity lipoprotein (IDL) reseed between VLDL and LDL in clinical practice, IDL is included in the cholesterol not a fat but rather a lipid, which is a classification of molecules that includes fats. Cholesterol is vital to life and is found in all membranes. It is necessary for the production bile acids and steroid hormones. Dietary cholesterol is found only in animal foods. Abundant in organ meals and egg yolks, cholesterol is also continued in meals and poultry. Vegetable oils and 13

shortenings are cholesterol free. Cholesterol high blood cholesterol is a risk factor in the development of coronary heart disease. Most of the cholesterol that is found in the blood is manufactured by the body in the liver at a rate of about 800 to 1,500 milligrams a day in the form of lipoproteins. The most abundant lipoproteins include low density, high density and very low density lipoproteins LDL seems to be the culprit in coronary heart disease and is popularly known as the bad cholesterol by contrast, HDL is increasingly considered desirable and known as the good cholesterol. (Durstine, et al., 2002)

Participation in moderate-intensity physical activity on a daily basis produces significant health benefits, even if fitness levels do not increase. Improvements in health benefits depend on the volume (i.e., combination of frequency, intensity, and duration) of physical activity. HDL increases in response to endurance training. This response appears to be related to the exercise training dose and is less dramatic in women than in men. Moderate-intensity (60% of heart rate reserve) walking program is as effective as a high intensity (80% of heart rate reserve) program improving the HDL profile of women as long as the total training volume is similar. (Morrow, et al., 2005)

Increasing

daily

physical

activity

and

planned

exercise

contributes to health in many ways. Daily physical activity also increases the body’s capacity to do work, which increases the body’s ability to meet daily physical needs and the unexpected demands of life and reduces strain to many body systems and organs, including the 14

heart. Furthermore, the more physical activity one completes each day the greater one’s daily energy expenditure and health-related benefits. This greater energy expenditure can also assist in weight loss. Increased daily physical activity or planned exercise may in some instance reduce appetite while increasing basal metabolic rate, or the speed at which one’s body expands energy while at rest. These physiologic changes brought on by the increase daily physical activity is in part the reason why exercise is associated with reduced body weight and fat. Reduced body weight and reduced fat are also helpful in reducing blood cholesterol values and in changing the way that cholesterol is carried in the blood.

Regular physical activity positively affect the blood lipid and lipoprotein profile. The scientific understanding is that physical activity or planned exercise positively alters blood triglyceride levels. However, total blood cholesterol is not usually changed after exercise training unless body weight is lowered or dietary composition is changed. What does happen is that the way cholesterol is carried by the blood lipoprotein is changed so that more of the good high density lipoprotein cholesterol is found in the blood. (Durstine, et al., 2002)

Yoga Training Yoga, a Vedic science has been applied in the field of therapeutics in modern times. Yoga has given patients the hope to reduce medication besides slowing the progression of the disease. Yoga employs stable postures or asana and breath control or pranayama. It has already 15

proven its mettle in the improvement of oxidative stress as well as in improving the glycaemic status of diabetics through neuroendocrinal mechanism. (Yadav, et al., 2005)

Pratyahara should be aided by quiet breathing. When all are agitated our breathing is fast and jerky, but if we breathe quietly and evenly tranquility of mind is promoted. Oxygen is the vital fuel of life. It powers all human activity, from the metabolism of a single cell to the concentration of a muscle. Breathing is the activity that takes oxygen into the body from the air- in rough terms. 20 percent of air is made up of oxygen and 80 percent of nitrogen- and expels carbon dioxide, which is the waste product produced using oxygen. And since the body does not store oxygen, except for a small amount that is held in the muscle, its supply must be continuous. As we inhale, air is sucked into the lungs, where it passes through tubes of descending size- the trachea, bronchi, and bronchiole- until it reaches tiny sacs called alveoli. (Sunder, 2009)

Yoga is an ancient form of relaxation and exercise that has many health benefits, including lowering cholesterol. Pranayama also helps to connect the body to its battery, the solar plexus, where tremendous potential energy is stored. When tapped through specific techniques this vital energy, or prana, is released for physical, mental and spiritual rejuvenation. Regular practice removes obstructions, which impede the flow of vital energy. When the cells work in unison, they bring back harmony and health to the system. 20 to 25 minutes (every morning or 16

evening) of pranayama practice increases lung capacity, breathing efficiency, circulation, cardiovascular efficiency,

helps to normalize

blood pressure, strengthens and tones the nervous system, combats anxiety and depression, improves sleep, digestion and excretory functions, provides massage to the internal organs, stimulates the glands, enhances endocrine functions, normalizes body weight, provides great conditioning for weight loss, improves skin tone and complexion. (Sugumar and Raghavan, 2010)

Yoga and Lipid Profiles The dynamic series known as surya namaskara (salutation to the sun) is most important for the treatment of obesity. Surya namskara is a complete practice in itself because it includes asana, pranayama, mantra and meditation. This practice has a unique influence on the endocrine and nervous system, helping to correct metabolic imbalances that cause and perpetuate obesity. Being a dynamic practice, it is also an excellent exercise equated to cycling, jogging or swimming. There are several fairly obvious physical factors in the yogic lifestyle that would influence health and aging, as well as more subtle factors. Calorie restriction (CR) is widely accepted as the only method so far proven to extend longevity and reduce the physical manifestations of aging. It has been demonstrated in a wide variety of species, from yeast to monkeys (though not yet in humans), that a calorie restricted diet (lowering the calorie intake by 20-30%, while providing essential nutrients), increases lifespan. CR animals maintained youthful appearances and activity

17

levels longer and showed delays in a range of age-related diseases. CR reduces age associated neuronal loss, prevents age-associated declines in learning, psychomotor and spatial memory tasks and improves the brain's ability for self repair. We can find several parallels between the effects of calorie restriction and the metabolic effects associated with yoga practice. (Koubova and Guarente, 2003)

Biochemical advantages of yoga: It lessens in an amount of glucose, sodium, cholesterol, triglycerides, catecholamines, total white blood cell count, boosts the level of cholinesterase, ATPase, hemoglobin, hematocrit, lymphocyte count, vitamin C, thyroxin, total serum protein (Harshika, 2010). Comprehensive studies done on large populations in the past 15 years have proven that reducing cholesterol and keeping the blood pressure under check can significantly reduce coronary artery diseases. There was a time when a total cholesterol level of 240 mg was considered normal. However, by 1986 itself, the threshold was fixed at 200 mg. In recent times, though the threshold for total cholesterol has remained at 200 mg, the cut-off point for LDL or bad cholesterol has been lowered to 75 mg. (Howard, 2010)

The understanding of the various training methodology among the physical education professionals may not be sufficient enough to use the principles in the actual training process. After studying the above training the scholar has concluded that modifications in the training will help for enhancing health related physical fitness, basal metabolic rate, and lipid profiles. Hence, the scholar made an attempt to find out 18

the influence of physical exercise and yoga practices on health related physical fitness, basal metabolic rate, and lipid profiles among the obese adolescents. Tons of people are on bettering their cardio-respiratory health and maintain the lipid profile with yogic practices and physical exercise by stretching the main muscles or muscle groups.

OBJECTIVES OF THE STUDY  To determine the prevalence of ascertain factors related to obese school boys in and around Tirunelveli town area, Tamil Nadu, India.  To find out the influence of physical exercises and yogic practices on health related physical fitness such as cardio respiratory endurance, flexibility, muscular strength and endurance and body composition of obese adolescents.  To find out the influence of physical exercises and yogic practices on body fat, body mass index, and fat free mass of obese adolescents.  To assess the influence of the physical exercises and yogic practices programme on basal metabolic rate.  To identify the lipid profile variables such as total cholesterol, triglycerides, LDL-Cholesterol and HDL-Cholesterol before and after the twelve weeks of the physical exercises and yogic practices programme of obese adolescents.

19

STATEMENT OF THE PROBLEM The purpose of the present study was to find out the effect of physical exercises and yogic practices on health related physical fitness, basal metabolic rate, and lipid profile variables of obese adolescents.

DELIMITATIONS The study was delimited to the following factors. 1. To achieve the purpose of the study, 45 obese adolescent school boys were selected at random from in and around Tirunelveli town, TamilNadu, India. 2. Selected subjects were divided into three equal groups namely experimental group I (PEG=15) underwent physical exercise training. Group II (YPG=15) underwent yogic practices, and Group III served as control (CG=15). 3. The age of the subjects were ranged between 13-18 years. 4. The following dependent variables were selected for this study cardio-respiratory endurance, flexibility, muscular strength and endurance and body composition (BMI), Basal metabolic rate and lipid profiles were HDL-C, LDL-C, TC, and TG. 5. The physical exercise and yogic practices were considered as independent variables. 6. The duration of the training period was restricted to twelve weeks and the number of days per week was confined to three. 7. The level of significance was fixed at 0.05 level, which was considered to be appropriate. 8. The data were collected prior to and immediately after the training period.

20

LIMITATIONS The following factors are the limitations of the study since the researcher could not have control over them. 1. No effort was put in order to find out the effect of environmental changes during pre and post tests and the training period. However, dry weather prevailed mostly. 2. Though the subjects were motivated verbally, no attempt was made to differentiate their motivation level during the testing and training period. 3. Since the subjects were non-hostellers, the investigator did not take any effort to control and assess the quality and quantity of food taken by everyone. 4. The quantum of physical exertion, lifestyle and physiological stress and other factors that affect the metabolic functions were also considered as limitations. 5. Previous physical training in sports and games were not taken into consideration.

HYPOTHESES The researcher had gone through various related research studies completed on this area. Based on the available literature, keeping the above logical concepts, the following hypotheses have been formulated. It was hypothesized that. 1.

There would be significant differences due to the influence of physical exercises and yogic practices on health related physical

21

fitness variables such as cardio respiratory endurance, flexibility, body composition and muscular strength and endurance of obese adolescents. 2.

There would be significant differences due to the influence of physical exercises and yogic practices on basal metabolic rate of obese adolescents.

3.

There would be significant differences due to the influence of physical exercises and yogic practices on lipids profiles such as total cholesterol, low-density lipoprotein, high-density lipoprotein and triglycerides of obese adolescents.

4.

There would not be significant difference between a physical exercises group and yogic practices group on health related physical fitness variables, BMR and lipid profiles of obese adolescents.

SIGNIFICANCE OF THE STUDY Though

there

are

several

training

methods,

which

are

recommended for the change of health related fitness, basal metabolic rate and lipid profile variables on obese adolescents the physical exercise and yogic practice have not been conducted in an exhaustive manner in India. Therefore, the investigator reviewed literature and found the scarcity of studies on training on selected dependent variables.

22

The findings of this study will be of significant in the following ways: 1.

The findings of the study may add to the existing source of knowledge with regard to the training among obese adolescents on health related physical fitness, basal metabolic rate and lipid profiles.

2.

This study may help to know the increase/decrease the lipoprotein levels among male due to the effect of physical exercise and yogic training methods.

3.

The findings of this study may also help the doctors/coaches to identify the appropriate methods among the two types namely, physical exercise and yogic practices, to improve the health related physical fitness and maintain the level of lipid profiles.

4.

The findings of the study will add to the quantum of knowledge in the level of improvement on selected criterion variables among the obese adolescents.

5.

The findings of the study may help the individuals to compare and contrast the changes that occur in health related physical fitness and lipid profile variables before and after the physical exercise and yogic practices.

6.

The study promotes research and growth in applying choreography in the field of physical exercise and yogic practice.

23

DEFINITIONS AND EXPLANATION OF THE TERMS Obesity Obesity is an excessive amount of body fat in relation to body weight and is not synonymous with overweight. Over weight is defined as a body mass index (BMI) between 25 to 29.9 kg/m2. Obesity is defined as a BMI of 30 kg/m2 and more. (Heyward, 2002)

Adolescents An adolescent is the time of growing up from childhood to adulthood or the period of life between puberty and maturity. The age Span is defined differently, depending on the conceptualization of adolescents. The world health organization (WHO) defines adolescents as the period between the ages of 10 and 19 years. An adolescent is a transitional stage of development involving intense biological, social and psychological changes. (Wilhelm, 2008)

Obese Adolescents The students who suffered with the obese problem are referred as obese adolescents in this research.

Training Training may be defined as, “systematic process of repetitive progressive exercise or work involving the learning process and acclimatization”. (Arnhein,1985)

24

Yoga The word yoga is derived from the Sanskrit root yuj meaning to bind, join, attach and yoke, to direct and concentrate one’s attention on, to use and apply. (Iyenkar, 1996)

Asanas The third limb of yoga is asana or posture. Asana brings steadiness health and lightness of limb. (Iyenkar, 1996)

Pranayama Prana means breath, respiration by vitality energy or strength. Ayama means stretch extension, expansion, regulation of breath and its restraint. (Iyenkar, 1996)

Yogic Practice In the current study, the yogic practice during supervised sessions was the various types of asanas and pranayama were practiced. During unsupervised sessions, the yogic practice could have included stretching and rotation exercise.

Physical Exercise training Physical exercises are generally grouped into three types, depending on the overall effect they have on the human body: Flexibility aerobic and anaerobic exercises.

In the current study, the physical exercise during supervised sessions was the various types of exercises were performed namely 25

aerobic type of exercise, running and skipping exercise. During unsupervised sessions, the physical exercise could have included stretching, short sprints and relaxation exercise.

Health Related physical Fitness The physical fitness parameters associated with health i.e. cardiorespiratory endurance, flexibility, body composition, muscular strength and endurance. (Morrow, 2005)

Cardio-Respiratory Endurance It is the ability to perform dynamic exercise involving large muscle groups at moderate to high intensity for prolonged periods. (Heyward, 2002)

Flexibility It is most frequently given as “the range of movement about a joint”. (Mathews, 1958)

Muscular Strength and Endurance It is defined as the ability of a muscle group to develop maximal contractile force against a resistance in a single contraction. (Heyward, 2002)

Body Composition It is the physical makeup of the body including weight, lean weight, and percent fat. (Morrow, 2005)

26

Basal Metabolic Rate It is a measure of the minimal amount of energy (kcal) needed to maintain basic and essential physiological (such as heart beat, breathing and cell metabolic activities) process in a relaxed, awake and reclined state. (Heyward, 2002)

High-Density Lipoprotein HDL (high-density lipoprotein) cholesterol, known as "good" cholesterol because elevated levels decrease coronary heart disease risk, should account for at least 25 percent of one’s total cholesterol. HDL transports cholesterol from the cells back to the liver so it can be excreted.

Low-Density Lipoprotein Low-density lipoprotein (LDL) cholesterol can deposit cholesterol on artery walls, lowering blood flow, and is considered "bad" cholesterol.

Total Cholesterol The total cholesterol is defined as the sum of HDL, LDL and VLDL.

Triglycerides Cholesterol and triglycerides are two forms of lipid, or fat. Both cholesterol and triglycerides are necessary for life itself. Triglycerides, which are chains of high-energy fatty acids, provide much of the energy needed for cells to function.

27

Chapter II

REVIEW OF RELATED LITERATURE The related literature reviewed for better understanding of the problem and to interpret the results systematically, they are presented in this chapter. The reviews were collected from various sources like books, journal, and periodicals and provide back ground information to the study and help us to understand various concepts of yogic practices and physical exercises on health related fitness, BMR and lipid profile.

The literature in any field forms the foundation upon which all future work will be built.

If one builds upon the foundation of

knowledge provided by the review of literature, the investigator might not miss some similar work already done on the same topic.

The

reviews of the literature have been classified under the following headings: 1. Studies on physical exercise training on selected variables. 2. Studies on yogic practice on selected variables. 3. Summary of the literature.

1. Studies on physical exercise training on selected variables Padmanathan, (2011), conducted a study on the effect of low impact aerobic exercises on selected health related physical fitness variables such as muscular endurance, cardio respiratory endurance, flexibility and Bodymass index of male adolescents. Their age ranged from 12 to 15 years. They were divided in to two groups and designed as

28

Experimental group ‘A’ and Control group ‘B’ The Experimental group-A was given aerobic and calisthenics exercises for a period of twelve weeks, both morning and evening for five days in a week, whereas control group-B is not involved any specific exercise programme other than their regular physical activities programme as per their school curriculum. The result of this study indicated that muscular endurance and cardio respiratory endurance were significantly improved and also it was observed that Body mass Index significantly reduced.

Ramesh and Subramaniam (2010), suggested that effect of physical activity and aerobic fitness on health related physical fitness variables of overweight and obese adolescents. The selected variable includes muscular endurance flexibility, cardio-respiratory endurance, and body composition (body mass index). For the purpose of the study thirty obese boys in the age groups of 12 to 15 years and they were selected at random from Tirunelveli district higher secondary schools. They were divided into two equal groups and assigned as experimental group and control group. The experimental groups were given physical activity and aerobic exercise for a period of twelve weeks, both morning and evening on five days a week. Control group did not participate in physical activity and aerobic exercise training programme. The collected data was statistically analyzed by using analysis of covariance (ANCOVA). The Experiment group had a significant Improvement on the health related physical fitness variables of overweight and obese children than the control group. The authors conclude that the

29

experimental group has achieved significant improvement on muscular endurance, flexibility, cardio-respiratory endurance, and body mass index in significantly on due to the physical activity and aerobic exercise training programme.

Rajkumari et al. (2010) studied a cross-sectional study among 3356 school children of classes VIII to XII in Imphal West district, Manipur

between

September

2005

and

August

2006.

The

characteristics of the respondents and related variables such as parental

build,

watching

television,

eating

habits,

playing

of

video/computer games and outdoor games, dietary pattern and knowledge of obesity were assessed using a questionnaire. Height, weight, waist circumference, hip circumference, fat percentage, fat mass and fat-free mass were measured. Body mass index (BMI) and waist–hip ratio for each student were calculated. The BMI of the sampled students was lower than the corresponding WHO and International Obesity Task Force standards. Using the WHO standard, the prevalence of overweight was 4.2% and of obesity 0.8%. Using multivariate logistic regression, mother being reported to be obese (OR 1.9, 95% CI 1.4–2.6), watching television for >2 hours a day (OR 2.052, 95% CI 1.191–3.536), higher family income (OR 5.844, 95% CI 2.135–15.99), not eating other type of vegetables in the past 1 week (OR 2.338, 95% CI 1.04–5.24) and waist– hip ratio (OR 7.737, 95% CI 4.429–13.51) were found to be independent predictors of a higher BMI. Mother’s literacy below class X (OR 0.6, 95% CI 0.378–0.997) and eating between major meals (OR 0.447, 95% CI

30

0.293–0.681) were significant predictors of a lower BMI. The prevalence of overweight and obesity among schoolchildren in the Imphal West district of Manipur is low. The possible reasons for this include a more traditional low-fat diet, less exposure to sedentary past-times and a greater time spent playing outdoors.

Ramesh and Subramaniam (2011) conducted a study on the effect of aerobic and calisthenics exercise on health related physical fitness variables

such as muscular strength, muscular endurance,

flexibility, cardio respiratory endurance and body mass index (BMI) of obese adolescents. Their age ranged from 12 to 18 years. They were divided into two groups and designed as the experimental group and control group. The

Experimental group was given aerobic and

calisthenics exercise for a period of three months, both morning and evening for five days in a week. However, the control group was not allowed to participate in aerobic and calisthenics exercise training programme. The result of this study indicated that muscular strength, muscular endurance, cardio respiratory endurance were significantly improved, and also it was observed that Body mass Index significantly reduced.

Saremil et al. (2010) examined the effects of 12 weeks of aerobic training on serum chemerin levels in association with cardiovascular risk factors in overweight and obese males. Twenty-one overweight and obese subjects [44.3 (±4.1 yrs, body mass index (BMI)

25 kg/m2) were

assigned to exercise training (obese EX, n= 11) and control (obese CON, 31

n= 10) groups. The obese EX group participated in 12 weeks of progressive aerobic training 5 days a week. Serum chemerin, insulin resistance, lipid profiles, blood pressure, and body composition were all measured before and after the training. After the aerobic training, waist circumference (P=0.009), fat percent (P=0.03), visceral fat (P=0.03), subcutaneous fat (P=0.01), fasting glucose (P=0.01), insulin resistance (P=0.03), triglyceride (P=0.05), total cholesterol (P=0.04), low-density lipoprotein cholesterol (P=0.05) and systolic blood pressure (P=0.04) of participates were significantly decreased. Concurrently, serum chemerin concentrations were significantly decreased after aerobic program (P=0.02). Aerobic training caused an improvement in cardiometabolic risk factors in obese subjects, and this improvement was accompanied by decreased chemerin levels.

Chaudhary et al. (2010) evaluated the effects of aerobic and strength training on cardiac variables such as blood pressure, heart rate (HR), and metabolic parameters like cholesterol, high density lipoprotein (HDL), triglycerides and anthropometric parameters of obese women of Punjab. This study was performed as an experimental study, in which subjects were randomly selected. There were thirty obese women, aged between 35-45yrs with body mass index (BMI) of above 30. Subjects were grouped into control (n=10), aerobic training (n=10) and resistance training (n=10). Aerobic training was given for three days a week at 6 0-70% of maximum HR for 6 weeks. Resistance training (Delorme and Watkins Technique) was given for alternate days for 6

32

weeks. HR and blood pressure were measured before and after the exercise. Recovery HR was also measured. The findings of the study indicate statistically significant differences in recovery heart rate [Preexercise: 97.40± 5.378 (mean ± standard deviation (SD)), post-exercise: 90.70±4.599, t=8.066, P 5%) compared to weight gain. Yoga practice for four or more years was associated with a 3.1-lb lower weight gain among normal weight (BMI < 25) participants [9.5 lbs versus 12.6 Ibs] and an 18.5-lb lower weight gain among overweight participants [-5.0 lbs versus 13.5 Ibs] (both P for trend 5%) compared to weight gain (P for trend .026 and .003, respectively). Regular yoga practice was associated with attenuated weight gain, most strongly among individuals who were overweight. Although causal inference from this observational study is not possible, results are consistent with the hypothesis that regular

91

yoga practice can benefit individuals who wish to maintain or lose weight.

Sinha et al. (2004) observed critically the energy cost and different

cardiorespiratory

changes

during

the

practice

of

SN.

Twentyone male volunteers from the Indian Army practiced selected Yogic exercises for six days in a week for three months duration. The Yogic practice schedule consisted of Hatha Yogic Asanas (28 min), Pranayama (10.5 min) and Meditation (5 min). In the Yogic practice schedule 1st they practiced Kapal Bhathi (breathing maneuvers) for 2 min then Yogamudra (yogic postural exercise) for 2 min, after that they took rest until oxygen consumption and heart rate (HR) came to resting value. Subsequently subjects performed SN for 3 min 40 seconds on an average. After three months of training at the beginning of the fourth month subjects performed entire Yogic practice schedule in the laboratory as they practiced during their training session and experiments carbondioxide

were

carried

output,

out.

Oxygen

Their

pulmonary

consumption,

HR

ventilation, and

other

cardiorespiratory parameters were measured during the actual practice of SN. Oxygen consumption was highest in the eighth posture (1.22 ± 0.073 1 min–1) and lowest in the first posture (0.35 ± 0.02 1 min–1). Total energy cost throughout the practice of SN was 13.91 kcal and at an average of 3.79 kcal/min. During its practice highest HR was 101 ± 13.5 b.p.m. As an aerobic exercise SN seemed to be ideal as it involves

92

both static stretching and slow dynamic component of exercise with optimal stress on the cardiorespiratory system.

James and Raub (2002) examined the yoga has become increasingly popular in Western cultures as a means of exercise and fitness training; however, it is still depicted as trendy as evidenced by an April 2001 Time magazine cover story on "The Power of Yoga." There is a need to have yoga better recognized by the health care community as a complement to conventional medical care. Over the last 10 years, a growing number of research studies have shown that the practice of Hatha Yoga can improve strength and flexibility, and may help control such physiological variables as blood pressure, respiration and heart rate, and metabolic rate to improve overall exercise capacity. This review presents a summary of medically substantiated information about the health benefits of yoga for healthy people and for people compromised by musculoskeletal and cardiopulmonary disease.

Shankardayalan (1996) suggested that a study on effect of yogic exercise on muscular performance and body composition in adult male. He selected fifty male students and divided into two groups of equal number of twenty five subjects each. One group was utilized as control group and the other group as experimental. The experimental period was eight weeks. The data on aerobic capacity, sit-ups, flexibility and percentage body fat were obtained before pre test and after post test the experimental period. The obtained ‘F’ ratio was tested for significance at 05 level of confidence. The found out measure all the variables such as 93

aerobic capacity, muscular endurance, flexibility and percent body fat in favour of experimental group. He concluded that the aerobic capacity was increased, and the muscular endurance was improved. Flexibility was developed. The significant difference was found in percent body fat of yogasana practice programme.

Telles et al. (1994) aimed at checking whether such changes actually do occur, and whether breathing is consciously regulated. 48 male subjects, with ages ranging from 25 to 48 years were randomly assigned to different groups. Each group was asked to practice one out of three pranayamas (viz. right nostril breathing, left nostril breathing or alternate nostril breathing). These practices were carried out as 27 respiratory cycles, repeated 4 times a day for one month. Parameters were assessed at the beginning and end of the month, but not during the practice. The 'right nostril pranayama' group showed a significant increase, of 37% in baseline oxygen consumption. The 'alternate nostril' pranayama group showed an 18% increase, and the left nostril pranayama group also showed an increase, of 24%. This increase in metabolism could be due to increased sympathetic discharge to the adrenal medulla. The 'left nostril Pranayama' group showed an increase in volar galvanic skin resistance, interpreted as a reduction in sympathetic nervous system activity supplying the sweat glands. These results suggest that breathing selectively through either nostril could have a marked activating effect or a relaxing effect on the sympathetic

94

nervous system. The therapeutic implications of being able to alter metabolism by changing the breathing pattern have been mentioned.

Bera and Rajapurkar (1993) studied the forty male high school students, age 12-15 yrs, participated for a study of yoga in relation to body composition, cardiovascular endurance and anaerobic power. The Ss were placed into two subsets viz., yoga group and control group. Body composition, cardiovascular endurance anaerobic powers were measured using standard method. The duration of experiment was one year. The result of ANCOVA revealed that a significant improvement in ideal body weight, body density, cardiovascular endurance and anaerobic power was observed as a result of yoga training. This study could not show significant change in body fat (midaxillary), skeletal diameters and most of the body circumferences. It was evident that some of the fat-folds (tricep, subscapular, suprailiac, umbilical, thigh and calf) and body circumferences (waist, umbilical and hip) were reduced significantly.

3. Summary of the Literature The reviews are presented under the two sections namely studies on physical exercise training (n=47) and yogic practices (n=32). All the research studies that are presented in this section prove that physical exercise training and yogic practice methods contribute significantly for better improvement in health related and lipid profile variables.

95

Research studies using yogic practice revealed compatible results (Mody, 2010, Telles et al. 2010, Tran et al. 2001, Chen et al. 2009, Prasad et al. 2006 and Bernardi et al. 2007). There was clear evidence that the use of yogic practice was one of the effective training methods to improve the selected criterion variables among the obese adolescents.

The independent and dependent variable for the current study are physical exercise training and the change of level of selected variables. Physical exercise training has been found to elicit greater change in selected variables than the yogic practices on selected variables. (Volpe et al., 2008, Wong et al. 2008, Saremil et al. 2010, Chaudhary et al. 2010, Sabia et al. 2004, and Leite et al. 2009)

The

review

of

literature

helped

the

researcher

from

the

methodological point of view too. It was learnt that most of the research studies cited in this chapter on analysis and experimental design as the appropriate methods for find out the training. The present study may serve as a foundation and main ingredient for future research and investigate the proper in training methods for changing the health related physical fitness BMR and lipid profile variables of obese adolescents.

96

Chapter III

METHODOLOGY This chapter deals with the procedure followed in the selection of the subjects, selection of variables, selection of tests, instrument reliability, reliability of the data, orientation to the subjects, pilot study, training

programme,

collection

of

data,

test

administration,

experimental design, statistical procedures and justification for using statistical techniques applied for analyzing the data.

SELECTION OF SUBJECTS The purpose of the preset study was to find out the effect of physical exercises and yogic practices on health related physical fitness, basal metabolic rate, and lipid profile variables of the obese adolescents. To achieve the purpose of this study, a qualified physician examined

750

male

students

from

16

schools

namely

Sri

Manthiramurthi Higher Secondary School, A.G Matriculation Higher Secondary School, St,John’s

Higher Secondary School, Subash

Matriculation Higher Secondary School, Little Flower Matric. Higher Secondary School, Sri. Jeyandra swamigal Golden Jubli Matriculation Higher Secondary School, Christu Raja Higher Secondary School, St. Xavier’s

Higher Secondary School, 7th day Matriculation Higher

Secondary School, Oxford Martriculation school,

Dr. Ambedkar

Goverment Higher Secondary School, St, Anotony’s Higher Secondary School, Government

Higher Secondary School, Grama committee

Higher Secondary School, M.D.T. Hindu Government Higher Secondary 97

School and

Government

Higher Secondary School Aiyakudi) in

Tirunelveli District, Tamil Nadu, India, and found out 250 obese adolescents out of 250 obese adolescents forty five obese adolescents were selected at random, their age ranged from 13 to 18 years as per the school records.

The selected subjects were divided into two

experimental groups and a control group with fifteen subjects in each (n=15) . Experimental group I underwent physical exercises (PEG), Group II underwent yogic practices (YPG) and Group III served as control group (CG) for the training period of 12 weeks.

All the subjects were informed about the nature of the study and their consent was obtained to co-operate till the end of the experiment and testing period. Pilot study groups and experimental groups (namely PEG and YPG) were trained-up in which two modes of training were given independently with separate subjects in each group. A qualified physician examined the subjects medically and declared them fit for the study. The subjects were free to withdraw their consent in case they felt any discomfort during the period of their participation, but there were no dropouts.

SELECTION OF VARIABLES Health related physical fitness, physiological and lipid parameters are the ideal indicators of healthy life style of an individual. Good healthy life style is merely the product of health related fitness and lipid parameters prerequisites possessed by an individual. The investigator had gone through the relevant literature in the area of yogic practices 98

and physical exercises and its various aspects in association with the guide and other experts in this area. The variables were selected after considering the feasibility and availability of proper techniques and instruments.

Criterion Variables A high BMI and, in particular, a high waist/hip ratio, which indicate overweight and abdominal fatness, respectively, are important health risk factors for some severe and potentially disabling conditions. It must be recognized, however, that a high BMI and a high waist/ hip ratio may reflect heterogeneous underlying genetic, socioeconomic, and lifestyle factors that may substantially affect their health implications. Weight loss seems to have at least short-term beneficial results for almost all overweight subjects, regardless of their race/ethnicity, sex, or age, who tend to suffer, partly as a result of their overweight, from conditions

such

as

coronary

heart

disease,

hyperlipidemia,

hypertension or mechanical problems of overweight. (Pi-Sunyer, 1993)

Strategies to characterize and approach different sub-groups that differ in the causes and consequences of overweight and abdominal fatness have yet been developed. Because therapies for the attainment of “optimal” weights are commonly unsuccessful, the concept of “reasonable” weight and weight loss goals should be further developed (St.Jeor, et al. 1993), and a focus on the maintenance of attained “reasonable” weights is necessary. From a public health viewpoint, it is desirable that emphasis be placed on the prevention of overweight, but 99

preventive strategies are mainly theoretical. None has been proven to be successful.

Increased exposure of the liver to free fatty acids may also lead to increased synthesis of triglycerides and secretion of very low density lipoprotein cholesterol (Despres, 1991). As suggested by Despres, the high circulating VLDL-C levels may lead to a triglyceride enrichment of LDL-C and HDL-C and result in reduced plasma HDL-C and the formation of atherogenic, small “dense” LDL. Despres also proposed that the slow catabolism of VLDL-C and the high activity of hepatic triglyceride lipase activity may contribute to a further lowering of HDL-C levels. The mechanisms responsible for the association between visceral fat and lipoproteins may also include effects of glucocorticosteroids and androgens, which are related to the accumulation of fat in the abdominal cavity as well as to disturbances in glucose and lipid metabolism.

The joggers and marathon runners alike had higher levels of HDL in their blood than the sedentary group, and the marathon runners had more HDL than the joggers. This result suggested that HDL levels increase in proportion to the distance run. (Fonda’s, 1984)

Hence, the following dependent variables were selected and are presented below. 1. AAHPER Health related physical fitness components i.

Cardio-respiratory endurance

100

ii.

Flexibility

iii.

Body composition and

iv.

Muscular strength and endurance

2. Basal metabolic rate 3. Lipid profiles

i.

High-density lipoprotein (HDL-C)

ii.

Low-density lipoprotein (LDL-C)

iii.

Total Cholesterol (TC)

iv.

Triglycerides (TG)

Independent Variables According to(Gilmore, 1981), every day millions of people was taking part in running, bicycling, skipping, weight lifting, playing tennis, football, walking, swimming and shadow boxing. There are scores of such exercises, and the physical effects of one differ subtly from the effects of any other. Yet the variety of exercises is less confusing and diverse than it seems. Each leads to at least one of five fitness goals greater stamina from a strengthened heart and circulatory system, increased power in the muscles, a trimmer and slimmer body, greater flexibility and joint mobility and relaxation of tensions of all these goals the most important, say fitness experts, is a strengthened circulatory system. Many exercises promote several of these goals simultaneously. The psychological and physiological profits of exercise accrue to everyone, male and female, young and old. This fact has long been accepted, but it has not been acted upon. Until recently, regular,

101

vigorous exercise-undertaken for its aid in promoting fitness-has been largely the province of men and mainly men in their young to middle years. Only now is the importance of deliberate programs of activity for children, women and the elderly being recognized. Children were thought to get enough exercise from play. That many of them do not is indicated by the alarming incidence of obesity in the young, caused generally by inactivity most fat children eat less than slim ones but are much less active.

No one doubts that excess fat impairs health life insurance companies, drawing on comparisons of weight and mortality over more than a century, have made most people aware of the dangers of overweight. Regular exercise alters the chemical composition of the blood in such a way that it is better able to dissolve blood clots. Because clots in an artery are believed to trigger some heart attacks, strokes and other circulatory diseases by cutting off circulation to the heart, brain or some other vital organ, the change in the blood induced by exercise may also give some protection against such disorders. One example of the difficulty of proving that exercise results in better health is the tenuous connection between exercise and reduced risk of heart disease. Physiologists have demonstrated to everyone’s satisfaction that a certain type of regular exercise brings about a number of changes in the heart and circulatory system. The heart, for example, acquires the capacity to pump more blood with each beat than it did before. BP generally drops slightly the resting pulse rate slows- indeed, the heart may beat as

102

many as 13 million fewer times per year. “Heart becomes like a lowmileage used car, it takes longer to wear out”.

Exercising to lose weight and firm the body demands hard work, will power and time. Hard to avoid the conclusion that exercise can decrease the probability of heart attack. Less equivocal evidence that exercise might forestall heart attack comes from research into the effects on the heart of cholesterol, a fat used by the body as a vital part of cell walls and as raw material for sex hormones and bile acids. It has been known for years that ha high level of cholesterol in the blood is associated with an increased risk of heart attack. Cholesterol does not travel alone in the blood but must first be combined with proteins to from other substances called lipoproteins.HDLs were rich in cholesterol not because they were carrying this dangerous substance to deposit it around the body, but because they were acting like garbage trucks to help the body get rid of it. The high levels of HDL might be associated with a reduced risk of heart attack.

Morrow et al. (2005) stated that one should select modes of exercise that allow the individual to maintain constant exercise intensity and are not highly dependent on the participant’s skill. Group I activities, namely walking, cycling and simulated stair climbing. Group II activities namely aerobic dance, step aerobics and swimming, the rate of energy expenditure is highly dependent on the participant’s skill level. Group III activities namely racquetball, basketball and volleyball are highly variable in terms of exercise intensity and skill. 103

Yoga can be done for relaxation, but it improves flexibility as well. And almost all exercises have some effect on the shape of the body. Prolonged yoga asana practices can decreases pulse rate decreases, respiratory rate and blood pressure, it can contribute to stabilizing the nervous system equilibrium, to normalizing gastrointestinal functions and endocrine function, to increasing the joint range of motions, endurance level, energy level, immunity to diseases and cardiovascular efficiency, to improving eye-hand coordination, reaction time, dexterity skills, depth perception, sleep, etc. As for the biochemical benefits, we can enumerate substantial decreases of glucose, sodium, cholesterol, total white blood cell and remarkable increases of vitamin C, total serum protein, hemoglobin etc. Aerobics fitness will enhance every area on one’s life- improving one’s mental and physical vibrancy, one’s energy and alertness. It may also make one feel better emotionally. This happens because the cardiovascular system is central to the vitality of the entire body. Aerobics activity includes brisk walking, hiking, jogging, running, cross-country skiing, swimming, cycling, jump-rope and studio aerobics. It improves the blood circulation, strengthens the heart, lung, muscles and bones. A program of gradual cutting back on calories combined with burning them through exercise is the best, healthiest, most permanent way to lose weight. It’s the only way to lose fat and not muscle, to raise one’s metabolism and lower one’s appetite. Metabolism is the process by which digested fate, proteins and carbohydrates are burned with the help of oxygen to create energy. This is what “burning calories” means. The muscles, which make up the largest part of our 104

body, are the key to a well-tuned metabolism because they are responsible for burning almost all of the calories we consume. The more muscle we have, the more calories we burn. This is true not only while we exercise but while we are at rest as well. (Fonda’s, 1984)

Each stage in training requires modification of the various modes and methods of training according to the goals set by the practitioner, therapists, doctors and the conditioning specialist.

Training is only a

means of achieving success. Hence, the following training methods were selected as independent variables. 1. Physical exercises and 2. Yogic practices

105

SELECTION OF CRITERION MEASURES TEST After reviewing the available literature, the following standardized tests were selected and used to collect the relevant data on the selected dependent variables and they are presented in table I. TABLE I SELECTION OF TESTS Variables Test/Method/Instrument

Unit

of

Measurement

Cardio-respiratory Endurance Flexibility Body Fat

Related physical Fitness

Body Composition

Health

9 minutes Run/Walk

In Meters

Sit and Reach

In Cms

Bioelectrical

Impedance

Analyzer (Omron Body Fat

In Percentage

Monitor HBF-306) Fat

Free

Mass Body

Mass

Index

Muscular

Strength

and Endurance

Formula

In Kgs

Formula

In Percentage

Bent Knee Sit-ups

In Numbers

Bioelectrical Basel Metabolic Rate

Impedance

Analyzer (Omron Body Fat

In Calories

Monitor HBF-306) High

Lipid Profile

Density

Enzymatic

Lipoprotein (HDL)

Method

Low-Density

Enzymatic

(LDL)

Lipoprotein

Method

Total

Enzymatic

Cholesterol

(TC)

Method

Triglycerides (TG)

Enzymatic Method

106

Calorimetric

Calorimetric

Calorimetric

Calorimetric

In mg/dL

In mg/dL

In mg/dL

In mg/dL

ORIENTATION TO THE SUBJECTS The investigator explained the purpose of the training programme and

explained

the

involvement

of

the

subjects.

Before

the

commencement of the training programme, the physical exercises training and yogic practice were taught to group I and II. Two one-hour sessions was spent on alternate days to practice the techniques. This helped them to perform the exercise/asana/pranayama perfectly by avoiding injuries.

RELIABILITY OF THE DATA Three months before the commencement of the pilot study, the reliability of the data was established by using 10 subjects at random. To ensure reliability, test and re-test method was executed. In between the test and retest, one-day rest was given to all the subjects. The same testing personnel by using the same equipment’s under identical conditions tested all the variables selected in the present investigation twice on the same subjects. The intra class co-efficient of correlation was used to find out the reliability of the data and the results are given in table II.

107

TABLE II INTRA CLASS CO-EFFICIENT OF CORRELATION ON SELECTED VARIABLES

‘r’

Variables

value

Related Fitness

0.89*

Flexibility

0.91*

Body Composition

Health

Cardio-respiratory Endurance

Body Fat

0.95*

Fat Free Mass

0.95*

Body Mass Index

0.96*

Muscular Strength and Endurance Basel Metabolic Rate

0.91* 0.96*

High Density Lipoprotein (HDL)

0.92*

Low-Density (LDL) Lipoprotein

0.93*

Total Cholesterol (TC)

0.93*

Triglycerides (TG)

0.92*

Lipid Profile

*Significant at 0.01 level. (Table value required for significance at 0.01 level of confidence is 0.77)

Since the obtained 'r' values were much higher than the required value, the data were accepted as reliable in terms of instrument, tester and the subjects.

108

INSTRUMENT RELIABILITY Instruments like stopwatch, dynamometer, sit and reach box and bioelectrical impedance analyzerwere reliable and manufactured by standard companies. Instrument reliability was also established by test-retest method. Lipid profiles were estimated in Private Priya Computerized Clinical Laboratory at Triuchendur, TamilNadu.

PILOT STUDY A pilot study was conducted to assess the initial capacity of the subjects in order to fix the load. For this, 12 subjects were selected at random and divided into two groups of six each, in which group I underwent physical exercise training and group II underwent yogic practices under the supervision of the investigator for a period of 6weeks. Based on the response of the subjects in the pilot study, the training schedule was constructed for the main study. The basic principles of sports training namely progression of load, over load and specificity were followed.

TRAINING PROGRAMME During the training period, the experimental groups underwent their respective training programmes three days per week on alternate days for twelve weeks in addition to their regular school activities. Experimental Group I (PEG) underwent physical exercise training and group II (YPG) underwent yogic practice. Before the commencement of 109

the experimentation and at the middle of the training period (after fifth week), the investigator recorded the target heart rate tests for physical exercise training group subjects. The details are cited in training schedule. Training volume and intensity were increased progressively on different phases.

The training schedule for all the two experimental

groups were presented in the table III to X. Every day the workout lasted for 45 minutes. Group III served as the control group. However, they were involved in regular activities as per the school time table.

The subjects underwent their respective training programme under strict supervision of the investigator. Prior to every training session, subject underwent 5-10-minutes warm-up exercises. All the subjects involved in the training programmes were questioned about their stature throughout the training period. None of them reported any injuries. However, muscle soreness was reported in the early weeks, but it subsided later.

TRAINING SCHEDULE The training was schedule in the morning session for 3 days per weeks for twelve week. The training schedule of PEG and YPG is presented in the table from III to X.

The training schedule of physical exercise training group is presented in the table III. The difficulty level in physical exercise training is based on the percentage of target heart rate (THR).

110

TABLE III EXERCISES PRESCRIBED FOR PHYSICAL EXERCISE TRAINING DURING THE TRAINING PERIOD

Number of weeks And intensity 1st to 4th

5th to 8th

9th and 12th

Weeks

Weeks

Weeks

Phase I

Phase II

Phase III

Exercises

Number of

Duration

Sets

of exercises

Density

Density

between

between

sets

rounds

Aerobic Type 60%

70%

80%

THR

THR

THR

1

15min

6 min

10 min

Running

1

20 min

5 min

7min

Skipping

1

10 min

3 min

5 min

Exercises



SET – Number of repetitions done in each exercise



ROUND – The total number of exercises completed once



Aerobic type of exercises namely jogging, hopping, galloping, jumping, forward and backward kicking, swinging the legs side to side, swinging the legs side to side with arms moving, two count jumping jacks and Skip-kick.



THR = Target Heart Rate

The training schedule of yoga practice group is presented in the table IV to X.

111

TABLE IV LIST OF ASANAS POSITION

NAME OF THE ASANAS Suriyanamaskar Tadasana Trikonasana

Standing Utkatansana Utthita Parsvakonasana Cakrasana Yoga Mudra Long Sitting

Paschimottanasana Ardha Matsyendrasana

Kneeling

Vajrasana Bhujangasana

Prone

Shalabhasana Dhanurasana Naukasana Sarvangasana

Supine Halasana Savasana

112

TABLE V ASANAS PRESCRIBED FOR YOGIC PRACTICE GROUP

Rest Frequency Weeks

Asanas position

Repetition Sets

between per week asanas

Standing Sitting 1-4

Kneeling Prone Supine

1

1

1

1

30 secs

1

1

30 secs

1

1

30 secs

1

1

30 secs

30 secs

3 days

TABLE VI PRANAYAMA PRESCRIBED FOR YOGIC PRACTICE GROUP FOR FIRST FOUR WEEKS

Intensity Ratio Pranayama Puraka

:

Kumbaka

Sets

:

Exercises

Ujjayi Bhastrika

Rest

between

between

sets

sets

30Sec.

5-6min.

n Rechaka

Nadi Shodhana

Rest Repetitio

1:0:1

3

1

1:0:1

3

1

1:0:1

3

1

113

TABLE VII ASANAS PRESCRIBED FOR YOGIC PRACTICE GROUP

Weeks

Rest REST betwee Frequency BETWEEN n per week SETS asanas 30 secs 30 secs

Asanas position Repetition Sets 1

Standing

2

1

Sitting

5-8

2

2

1

Kneeling

1

Prone

1

Supine

30 secs

2

30 secs

2

30 secs

5-6min

3 days

TABLE VIII PRANAYAMA PRESCRIBED FOR YOGIC PRACTICE GROUP FOR FIFTH TO EIGHT WEEK Intensity Ratio

Rest

Pranayama Puraka

:

Kumbaka

Exercises

Repetitio

Se

n

t

between between

:

Rechaka Nadi Shodhana

1:1:1

4

1

Sheetkari

1:1:1

4

1

Bhastrika

1:1:1

4

114

Rest

1

sets

sets

45Sec

10-

.

11min.

TABLE IX ASANAS PRESCRIBED FOR YOGIC PRACTICE GROUP

Rest Rest Between Weeks

Asanas Position Repetition Sets

Frequency Between

Asanas

per week Sets

Standing Sitting 9-12

Kneeling Prone Supine

1

3

1

3

30 secs

1

3

30 secs

1

3

30 secs

1

3

30 secs

30 secs

5-6min

3 days

TABLE X PRANAYAMA PRESCRIBED FOR YOGIC PRACTICE GROUP FOR NINTH TO TWELFTH WEEKS

Intensity Ratio

Rest

Pranayama Puraka

:

Kumbaka

Repetitio

Se

n

t

between between

:

Exercises Rechaka Nadi

5

1:1.5:1.5

sets

sets

60Sec

14-

.

15min.

1

Shodhana Sheetkari

1:1.5:1.5

5

1

Bhastrika

1:1.5:1.5

5

1

115

Rest

TEST ADMINISTRATION Nine Minutes Run/Walk Test Objective To measure cardio-respiratory endurance

Equipments 400-mts track, marked at 50 meters interval, stop watch and whistle.

Procedure Subjects were advised to use standing start method. The subjects stood behind the starting line with the command ‘ready’ and on ‘clap’ they ran within the allotted time. When 8th minutes have elapsed, the test administrator calls out the time left to run. At the end of the 9th minutes, the test administrator blows a blast on his whistle and the subject’s notes the making he has just passed.

Scoring The score in meters in determined by multiplying the number of laps completed, plus the number of segment of a lap, plus the meters stopped off between a particular segments. (Johnson and Nelson, 1988)

116

AAHPERD HEALTH RELATED PHYSICAL FITNESS TEST Nine Minutes Run/Walk Test

Sit and Reach Test

117

Sit and Reach Test Objective To measure the flexibility.

Equipment’s Measuring stick and Mat.

Procedure The investigator has directed the subjects to take a long sitting position. Hands were kept by the side of his body heels were placed 10 cm apart. The equipment (Measuring stick) was placed that the 40 cm mark of the scale with a line on the floor.

The subjects were asked to sit erect then slowly raise both the hands till they come to vertical position and palms facing each other, they were asked to reach forward to the yard stick (scale) and maximum possible measurement was taken one quarter of the centimeter. Three trails were given with adequate rest in between.

Scoring The best of three trails was treated as final score in cms. (Johnson and Nelson, 1988)

118

Body Composition (Body Mass Index) Purpose To measure the BMI of the individual. Measurements required to in find out the BMI Height and weight

Height Purpose:

To measure the height of the subjects. Equipment’s Stadiometer, score sheet and piece of chalk were used. Procedure

The subject stood on the stadiometer with barefoot. At the time of measuring the heels were on the platform without elevating it. The scale was brought down firmly in conduct with vertex. A mark was made with chalk piece on the side of the scale on the stadiometer. After that the subject

stepped

away

from

the

stadiometer

stand

board

and

measurement was taken. Scoring

The vertical distance from the stadiometer stand board to chalk piece mark was measured. The measurement was taken to the nearest one centimeter. (Johnson and Nelson, 1988) 119

Body Mass Index HEIGHT

WEIGHT

120

Weight

Purpose: The purpose of the test was to measure the weight of the subject.

Equipment’s Weighing machine, and score sheet.

Procedure: The subject stood on the weighing machine with barefoot and with minimum clothing. The heels were on the weighing machine without elevating it and the body was kept at erect position. After the scale vibration was stopped the reading was recorded in kilograms.

Scoring:

The weight was recorded to the nearest to a kilogram. (Johnson and Nelson, 1988)

Body Mass Index Scoring Subject’s height and body weight was measured by using stadiometer and weighing machine respectively. BMI was calculated by the following formula: (Johnson and Nelson, 1988) BMI = Wg/Ht2

121

BIOELECTRICAL IMPEDANCE ANALYZER Purpose To measure the body fat and BMR of the individual. Equipment (Bioelectrical Impedance Analyzer) Omron body fat monitor Procedure Preparation Enter the subjects’ gender, age, height and weight in the Omron body fat monitor.

The subjects stood with feet slightly apart. Subjects wrap the middle finger around the grove of the handle. Subjects place the palm on the top and the bottom electrodes. Subjects put thumbs up position, resting on the top of the unit. Then subject hold the arms straight out at a 900 angle to his body. On gripping with both hands, measurements will automatically begin.

Scoring Only one trial was permitted, displayed score (Body Composition and BMR) in the Omron body fat monitor was recorded as the test score.

122

(BIOELECTRICAL IMPEDANCE ANALYZER) OMRON BODY FAT MONITOR

BENT KNEE SIT-UPS

123

FAT-FREE MASS

Purpose: To assess the subjects fat-free mass. Methods Subject’s percentage of fat and body weight was measured by using Omron body fat monitor and weighing machine respectively. Fat free mass was calculated by the following formula: (Stanley, et al., 1998) Fat mass (kg) = percentage fat X body weight (kg) Fat-free Mass (kg) = body weight (kg) – fat mass (kg)

BENT KNEE SIT-UPS Objective To assess the abdominal muscular endurance. Equipment Mat, floor, or dry turf and stop watch. Procedure Subjects’ lies on back with legs flexed at the knees and feet approximately 12 - 18 inches apart. The hands are placed behind the head with fingers interlaced. A partner holds the subject’s ankles and keeps the feet in contact with the floor while counting each sit-up. On the signal to begin, the subject sit-ups, turns the trunk touching one elbow to the opposite knee, and returns to the starting position. The next sit – up is performed touching the other elbow to the knee. This alternating sequence is repeated as many times as possible. One complete sit-up is counted each time the subject returns to the starting 124

position. Subjects should be informed that credit will not be given for sit-ups completed when finger-tips do not maintain contact behind the head, when the knee is not touched by the opposite elbow, or when the performer pushes off the floor with the elbow. Scoring The total number of sit-ups successfully completed in one minute is recorded as the score. (Johnson and Nelson, 1988)

COLLECTION OF BLOOD SAMPLES Subjects were asked to report at the laboratory after an overnight fasting and 10.0 ml of venous blood samples were collected in heparins test tubes. Thus the pre-samples were collected in two days prior to training. After the twelve-week-training programme, the subjects were asked to assemble at the laboratory, in fasting state on the day after the last session of the training period. The blood samples were again collected in heparins test tubes for post-training estimation of biochemical variables.

Method Enzymatic calorimetric method was applied for estimation of blood cholesterol, low density, lipoprotein cholesterol, high density lipoprotein, triglycerides. These tests were administered to find out the levels of total cholesterol, LDL, HDL Cholesterols and triglycerides before and after the physical exercise and yogic training to the experimental groups and to the control group without giving any special physical and mental assignments except their routine works.

125

LIPID PROFILES

COLLECTION OF BLOOD SAMPLES

126

Estimation of High Density Lipoprotein Cholesterol (HDL-C) Purpose To find out the high density lipoprotein-cholesterol level in blood. (Ramnisood and Jaypee, 1999) Procedure Step I Pipette into centrifuge tubes

quantity

Sample

0.3 ml

Precipitating reagent

0.3ml

Mix well, keep at room temperature for 10 minutes and then centrifuge at 4000rpm for 10 minutes and then centrifuge for 10 minutes or at 2000 rpm for 20 minutes, to obtain a clear supernatant. Proceed to step -II.

Step II Estimate the cholesterol content in the supernatant from step-1. For this, the use of RANBAXY CHOLESTEROL (CHOD-PAP) reagent is recommended. Pipette into test tubes

Blank

Cholesterol working reagent

1ml

Standard 1ml

Test 1ml

Standard

__

100µl

__

Sample

__

___

__

127

Mix and incubate at 370 C for 10 minutes or at RT (250 C ± 20C) for 20 minutes. Mix and read absorbance of the test (A,), Standard (A) and reagent Blank (Ag) at 500nm (490-550nm) or with Green filter.

Calculations HDL- Cholesterol (mg/dl) =

AT - AB AS - AB

X 50 X 2 (Dilution factor of sample)

To convert mg /dl to mmol/Lmmol/L= mg/dl×0.0258. Estimation of Low Density Lipoprotein Cholesterol (LDL-C) Purpose To find out the low density lipoprotein-cholesterol level in blood. (Ramnisood and Jaypee, 1999) Principle Low –Density Lipoproteins (LDL) are precipitated by heparin at their isoelectric point (PH 5.04). After centrifugation the high-density lipoproteins (HDL) and very low- density lipoproteins (VLDL) remain in the supernatant. These can then be determined by enzymatic methods. LDL-cholesterol =Total cholesterol –cholesterol in the supernatant. Procedure Wavelength

500nm.Hg546

Cuvette 1cm

1cm light path

Temperature

+20to+250 C, 370C

Pipette into centrifuge tube Serum

100µl

Precipitation

1000µl 128

Calculation Concentration

.

of

cholesterol

in

the

supernatant

=

Calculation of the LDL-cholesterol

LDL-cholesterol = Total cholesterol- cholesterol in the supernatant.

Estimation of Total Cholesterol (TC) Purpose To find out the total cholesterol level in blood. (Ramnisood and Jaypee, 1999)

Principle Cholesterol esters Cholesterol +O2

C.Esterase

C.Oxidase

Cholesterol +Fatty Acids,

cholesterol-3-one+H2 O2,

2H2O2 +4-Amino –antipyrine +Na-HB peroxidise Quinoneimine +2H2O2. Procedure 1. Label tubes: blank, standard, control, patient, etc. 2. Pipette 10 ml of reagent to all tubes and pre warm at 37 0C for at least five minutes. 3. Add 0.01 ml (10µ l) of sample to respective tubes, mix and return to 370 C. 4. Incubate all tubes at 370 C for-ten minutes. 5. Zero spectrophotometer with the reagent blank at 500nm. 6. Read and record absorbance’s of all vials. 129

Calculation

A( patient ) A( Sandard ) (A=Absorbance)

=X

Concentration

of

standard

(mg/dl) =Cholesterol(mg/dl). Example: A (patient = 0.40, A (standard) = 0.32, Concentration of standard = 200 mg/dl.

0.40  200 250mg/ dl 0.32 Estimation of Triglycerides (TG) Purpose To assess the triglycerides level in blood.(Ramnisood and Jaypee, 1999)

Procedure 1. Reconstitute reagent vial with distilled water according to instructions.Label test tubes “Blank”, “Standard” “Controls”, “Patient”, etc. 2. Pipette 1.0 ml of reagent into each cuvette. 3. Place all tubes in incubator and bring reagent up to 37ºC. 4. Pipette 0.01 ml (10 ul) of sample into respective tubes. 5. Incubate all tubes at 37ºC for five minutes. 6. Zero spectrophotometer at 540 nm with Reagent blank.

130

7. Read and record absorbance’s of all tubes. 8. To obtain value in mg/dl, see “Calculations”. Calculation Abs. = Absorbance Abs. Sample x Concentration=mg/dl as triolein Abs. Standard of Standard Sample Calculation: If Abs. Sample = 0.300, Abs. Of Standard = 0.200, concentration of Standard = 300mg/dl. 0.300 X 300 mg/dl = 450 mg/dl triglycerides 0.200

DESCRIPTION OF EXERCISES Suryanamaskar (Sun Salutation) The Sun Salutation is a 12-part warm-up exercise. It limbers up the body and mind in preparation for the ensuing yoga session. Each of the 12 positions brings a different vertebral movement to the spinal column and is tuned to the inhalation or exhalation of the breath, thereby instilling a feeling of balance and harmony. The positions follow on from one another, making this Salutation graceful to perform. 1. Prayer Pose: Stand up straight with one feet together and one’s arms by one’s sides. Take a deep breath, and then exhale while bringing one’s palms together at chest level. 2. Arch Back: Inhale and stretch one’s arms up over one’s head. Arch one’s back, so one’s hips come forwards, and stretch as far as is comfortable. 131

3. Bend Over: Exhale as one stretch forwards and bend down into the third Sun Salutation position. Bring one’s hands down to the floor, and place them next to one’s feet, with the palms downwards. One’s hips should be kept as high as possible. If necessary, bend one’s knees so that one can touch the ground. Tuck one’s forehead in towards one’s knees. 4. Leg Back: Inhale as one stretch one’s right leg back as far as possible and bend one’s right knee, lowering it to the floor. Stretch one’s head and look upwards. One’s hands should stay in the same position throughout the movement. 5. Push up Pose: Retain the breath. Bring one’s left foot back, next to one’s right foot. Keep one’s spine straight and do not let one’s head or hips drop. 6. Lower chest to the floor: Exhale, Lower one’s knees to the floor and one’s chest straight down between one’s hands, without rocking one’s body. Bring one’s forehead to the floor (a beginner may need to lower the chin instead). 7. Arch One’s Chest: Inhale as one slide one’s body forwards and bring one’s hips down to the floor. Arch one’s chest towards and tilt one’s head back. Slightly bend one’s elbows into one’s body. 8. Inverted 'V': Exhale, tucking one’s toes under, and raising one’s hips to come into the inverted "V". Do not move one’s hands or feet as one come into position. 9. Lunge Forwards: Inhale as one bring one’s right foot forwards and place it between one’s hands, dropping one’s left knee to the floor. 132

Raise one’s head and look up to the ceiling. 10. Forehead to knees: Exhale as one bring one’s left foot forwards and place it next to one’s right foot, so that the tips of one’s fingers and toes form a straight line. Raise one’s hips and stretch them upwards, keeping one’s hands in the same position. If one cannot straighten one’s legs fully, allow one’s knees to remain slightly bent, but keep one’s hips up throughout. Bring one’s head down as far as possible and tuck it in as close to one’s knees as one can manage. 11.

Stretch Back: Inhale and then stand up, stretching one’s arms over one’s head as one straighten one’s body. Stretch one’s arms back, arch one’s chest and hips, and keep one’s feet together.

12.

Return To Start: Exhale and straighten up, lowering one’s arms to one’s sides. Now take a deep breath and prepare to begin another Sun Salutation sequence.

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Suryanamaskar (Sun Salutation)

Prayer Pose: 1

Arch Back: 2

Bend Over: 3

Leg Back:4

Push up Pose:5

Lower chest to the floor:6

Arch One’s Chest:7

Inverted 'V':8

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Lunge Forwards: 9

Stretch Back:11

Forehead to knees:10

Return To Start:12

TADASANA

UTKATASANA

TRIKONASANA

UTTHITA PARSVAKONASANA

135

CAKRASANA

YOGA MUDRA

PASCHIMOTTANASANA

ARDHAMATSYENDRASANA

VAJRASANA

BHUJANGASANA

SHALABHASANA

136

DHANURASANA

NAUKASANA

SARVANGASANA

HALASANA

NADI SHODHANA

SHAVASANA

UJJAYI

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BHASTRIKA

Tadasana Stage 1: Stand erect with the feet together, the heels and big toes touching each other. Rest the heads of metatarsals on the floor and stretch all the foes flat on the floor. Stage 2: Tighten the knees and pull the knee-caps up, contract the hips and pull up the muscles at the back of the thighs. Stage 3: Keep the stomach in, chest forward, spine stretched up and the neck straight. Stage 4: Arms are stretched out over the head.

Trikonasana Stage 1:

Take a deep inhalation and with a jump spread the legs apart sideways 3 to 3.5 feet.

Stage 2:

Turn the right foot sideways 90 degrees to the right. Turn the left foot 60 degrees to the right, keeping the left leg stretched out and tightened at the knee.

Stage 3: Left leg in the opposite direction so as to bring the left palm on the floor near the outer side of the right foot. Stage 4: Stretch the right arm up, bringing it in line with the left arm. Gaze at the right thumb. Stage 5: Stretch both the shoulders and shoulder-blades

UTKATASANA Stage 1:

Stand in tadasana, stretch the arms straight over the head and join the palms. 138

Stage 2:

Exhale, bend the knees and lower the trunk till the thighs are parallel to the floor.

Stage 3:

Do not stoop forward, but keep the chest as far back as possible and breathe normally.

Stage 4:

Stay in the pose for a few seconds. To balance in this pose.

Stage 5:

Inhale, straighten the legs, lower the arms, come back to tadasana and relax.

UTTHITA PARSVAKONASANA Stage 1: Take the right leg apart from the left approximately 1 to 1.5 meters. Stage 2: Turn the right foot towards the right side at 900, without turning the body. Stage 3: Bend towards right side, keeping the right thigh parallel to the ground. Place the right palm on the right side of right feet, with fingers together and facing outside. Right side of the body should touch the right thigh. Stage 4: Raise the left arm up biceps touching the left ear, keeping the arm straight and gaze at the finger tips. Stage 5: Bring the left hand back and place it on the left thigh.

CAKRASANA Stage 1: Lie down on the supine keeping the legs together and stretching the hands straight above the head region i.e., from toes to head, the entire body in a straight line.

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Stage 2: Bend the knees and place the heels closest to the buttocks. Place One’s palms by the side of the respective ears by bending the elbows. Stage 3: Lift the body up above the ground and balance on the palms and feet. Stage 4: Slowly return to position.

Yoga Mudra Position: Sitting, legs together and extended.

Stage 1: Sit on the floor with the legs straight. Stage 2: Bend the right leg at the knee, hold the right foot with the hands and place it at the root of the left thigh so that the right heel is near the navel. Stage 3:Bend the left leg at the knee, hold the left foot with the hands and place it at the root of the right thigh so that the left heel is near the navel. Keep the hands at the back. Stage 4: Bend forward and touch the floor with forehead. Paschimottanasana (posterior stretching posture) Position: Sitting, legs together and extended. Stage 1: Bend one’s index fingers to form a hook and hold the great toes with them and bend the elbows. Exhale while bending forward bringing one’s head between the hands Stage 2: Bending the elbows and the trunk further, try to touch the knees with one’s forehead without raising the knees.

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Stage 3: Inhale now, as one raise one’s head slowly bringing it between the hands. Stage 4: Raise the trunk and the head leaving the toes and straightening the spine, with one’s hands on the sides and back to the position.

Ardha Matsyendrasana (Spinal Twist) Position: Sit on one’s heels. Knees and feet should be together, and the chest faces forwards. Stage1: Gently shift one’s buttocks down to the floor on the left side of one’s legs. Keep one’s back straight and centered over the buttocks. Stage 2: Bring one’s right knee in close to one’s chest, and gently lift it over one’s left leg; place the right foot flat on the floor by one’s left knee. Stage 3: Keep one’s body straight and upright, turn one’s body to the right and place one’s right hand flat on the floor. Raise one’s left arm and stretch it up above one’s head. Stage 4: Twist one’s body to the right and look over one’s shoulder. Carry one’s left arm around one’s right knee, clasping one’s right ankle. Hold the pose for 30 seconds. Repeat on the other side.

Vajrasana (Thunder Bolt Posture) Stage 1: Kneel on the floor. Keep the knees together and après the feet about 18 inches apart.

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Stage 2: Rest the buttocks on the floor, but not the body on the feet. The feet are kept by the side of the thighs, the inner side of each calf touching the outer side of its respective thigh. Keep the toes pointing back and touching the floor. Keep the wrists on the knees, palms facing up, and join the tips of the thumbs and forefingers. Keep the other fingers extended. Stretch the back erect. Stage 3: Stay in this position as long as one can, with deep breathing. Stage 4; Then rest the palms on the knees for a while.

Bhujangasana (Cobra) Position:

Lie prone with one’s feet together and hands placed on the sides.

Stage 1:

Bend one’s elbows and place one’s hands flat on the floor beneath one’s shoulders. Tilt one’s head forwards until one’s forehead touches the floor. Tuck one’s elbows into one’s sides.

Stage 2:

Inhaling steadily, slowly roll one’s head backwards raising one’s forehead and bringing first one’s nose, and then one’s chin, into contact with the floor. Keep pressing down with one’s hands.

Stage 3:

Continue the steady inhalation as one slowly push down with one’s arms to raise one’s head and chest up and arching backwards away from the floor. Try to press one’s hips and

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legs down into the floor, allowing only one’s upper body to be lifted up. Stage 4:

Arch backward as far as comfortable by raising one’s chest andabdomen. Keep one’s hips on the ground. Roll one’s neck back and look up. Breathe as one hold the pose for 10 seconds. Take a deep breath, and exhale as one roll slowly out of the posture, uncurling one’s back first and keeping one’s head back until last. Repeat three times.

Shalabhasana (Locust)

Position Stage 1:

Same as Ardha Shalabhasana

Stage 2:

Inhale a little, pressing on the wrists raise both the legs as much as one can without bending.

Stage 3:

Slowly bring down the legs.

Stage 4:

Exhale.

Dhanurasana (Bow pose) Position:

Lie prone with one’s feet together and hands placed on the sides.

Stage 1:

Lie on one’s front with one’s forehead on the floor. Bend one’s knees and reach one’s arms back until one’s hands can grip one’s ankles.

Stage 2:

Inhale. Raise one’s head, chest, and legs and attempt to straighten one’s legs.

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Stage 3: Stage 4:

Hold the pose for 10-30 seconds while breathing normally. Exhale while releasing the pose. Repeat three times.

Naukasana (Boat pose) Position:

Lie supine with one’s feet together and hands placed on the sides.

Stage 1:

Inhale and raise the legs together till they are at about a 45degree angle, taking care not to bend them.

Stage 2:

Also, raise one’s head and even the trunk to 45-degree angle.

Stage 3:

Stretching the hands forward. Maintain this position.

Stage 4:

Get back to starting position slowly and stage by stage, a) Place one’s hands on the sides, b) Lower one’s head and trunk, c) Lower the feet, bringing them to the ground, and so backto the starting position.

Sarvangasana Stage 1:

Lie flat on the back on the carpet keeping the legs stretched out tightened at the knees. Place the hands by the side of the legs, palms down. Take a few deep breaths.

Stage 2:

Exhale, bend the knees and move the legs towards the stomach till the thighs press it. Take the two breaths.

Stage 3:

Raise the hips from the floor with an exhalation and rest the hands on them by bending the arms at the elbows. Take two breaths.

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Stage 4: Exhale, raise the trunk up perpendicularly supported by the hands until the chest touches the chin. Stage 5: Only the back of the head and the neck, the shoulders and the backs of the arms up to the elbows should rest on the floor. Place the hands in the middle of the spine. Take two breaths. Stage 6: Exhale and stretch the legs straight with the toes pointing up.

Halasana (Plough Posture) Position: Lie supine with one’s feet together and hands placed on the sides. Stage 1:

Raise both one’s legs in a steady movement up to 90-degree

Stage 2:

Without bending the legs, slowly raise the hips and the lower part of one’s back. Bring down the legs until the toes touch the floor beyond one’s head.

Stage 3:

Push the legs further from one’s head, and maintain this stage for few seconds.

Stage 4:

Get back to starting position slowly and stage by stage.

Shavasana (Corpse pose) Stage 1:

Keep upper and lower limbs in a relaxed position.

Upper

limb making an angle of 15-degrees with the trunk and the lower ones

about 30-degrees apart

Stage 2:

Close the eyes with drooping eyelids, breathing deeply.

Stage 3:

Concentrate on

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(1)The sensation at the nostrils (2) The coolness of the inspired air (3) The warmth of the expired air Stage 4:

Slowly open one’s eyes turn to a side and get up.

PRANAYAMA TECHNIQUES Nadi Shodhana Purpose The purpose of paranayama is to purify the nerves and thereby to strengthen the nervous system.

Procedure Sit in any comfortable posture.

Make one’s breathing normal.

Close one’s right nostril with one’s thumbed and fills in the breath through the left nostril. When the breath has been filled inside close the left nostril with one’s third finger and stay in this state of Antrik Kumbhaka for a few seconds. Then lift the thumb from the right nostril and exhale slowly, keeping the left nostril closed. Repeat the process by inhaling through the left nostril and exhaling through the right nostril.

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Ujjayi Purpose Useful in diseases like epilepsy and other ailments of the brain. Tonsils are removed and cold, cough, etc. are relieved.

Procedure Sit in Jnan Mudra. First breathe 5-7 times normally, contracting this instrument a little. Practice Khechari Mudra (It is formed by twisting the tongue inward and by touching the palate with it.)Now inhale, producing the sound of snoring from the throat and exhale similarly. Then gradullay increase the number of such breaths. While removing the Khechari Mudra, Swallow the saliva collected in the mouth.

BHASTRIKA Purpose A large amount of Prana Vayu is supplied to the body. Procedure Sit in padmasana and make the body erect. Make the

mind

thought-free and relaxed. Now close the right nostril with one’s right thumb, inhale and exhale with full force.

First do this slowly, then

increase one’s speed. In the end, inhale fully, close the left nostril with one’s third finger, and perform all the three Bandhas. Increase the Kumbkaha according to one’s capacity. Now open the Bandhas slowly, 147

lift the thumb from the right nostril and exhale through it slowly. Relax for a moment. Repeat this process by closing the left nostril.

PHYSICAL EXERCISES Marching on the spot. To begin with the position of attention with areas held together close to the body. For the first court, raise the right leg up to hip level in folded manner and put is back in this original position, repeat it for the left leg. While, raising the right leg the left arm has to be raised with a bend up to the level of chest and Vice Versa for the other leg.

Single Step The beginning position of this aerobic exercise is to be apart and then move to one side and balance the body with a leg and touching the toe in the floor with kickingthe other leg and Vice – Versa for simultaneous counts.

For the Further counts the movement s has to be repeated and further the hand has to be raised without folding it, the same hand to be raised as the toe touching the floor and Vice – Versa for the simultaneous counts.

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PHYSICAL EXERCISE

Alternative movement exercise

On the March spot exercise

Reft sidward movement exercise

Forward movement exercise

Left sidewardmovement exercise

Squat jumping exercise

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Alternative tech exercise

Side ward movement exercise

Bending exercise

Jogging/ walking exercise

Movement march past exercise

Hanging exercise

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Stretching exercise

Leg extending exercise

Pull ups exercise

Cross jumping exercise

Push ups exercise

Leg streching exercise

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Skipping exercises

On the spot exercise

Jumping exercise

Stair claimbing exercise

Stair claimbing exercise

Double step exercise

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Single step exercise

Grap vine leg curl L

Walk forward knee up

Right side movement exercise

Forward, backward kick exercise

Double step exercise

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Double Step AS the beginning of this aerobic exercise too follow the similar steps of single step.

Instead of touching the floor with toe once, it

should be done twice and Vice – Versa for the other and to be continued for the simultaneous counts for the further counts the earlier movements has to be repeated and following that, the hands has to be raised and folded, twice as it the tow touches the floor twice and Vice – Versa for the simultaneous counts.

Sideward Movement Right Side Movement To begin with on spot march and then using the right leg to more a step towards right side and more back to the started place.

For the further counts both the hands to be spread in the air straight and move a step towards right and fall back to the started position and the hands left free and held close to the body.

Left – Side Movement To begin with on-spot march and then using the left leg to move a step towards left side and move back to the started place for the further counts both the hands to be spread in the air straight and move a step towards left and fall back to the started position and the hands left free and held close to the body.

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Both side Movement To begin with on –spot march and for the both side movement, the movement has to be in side wards two steps and again return to the started place and the following the same procedure to the other side too. for the further counts both the hands to be spread in the air straight and move side wards and against for the further second step the hands to be closed straight towards the chest and in the second step again spreaded in the air, and repeat the same to two times to reach the started position and repeat the same procedure the other side too.

V Step V Step Right Sand erect, the legs and hands are to be held close. For the first count, the right leg has to be moved forward followed by the left in obtuse angle, ad fall back to the original position by moving the left leg first and followed by the right leg. For the second count, now, the left leg has to be moved forward in an obtuse angle and followed by the right and fall back to the original position by moving the right leg first and followed by the left leg.

Walk forward To begin with on – spot marching, move forward for two steps by beginning with right and fall back to the roginal postion by repeating the movements. For the second count, begin the motion with left leg and move forward for two steps and again fall back to the orginal postion. 155

Stand straight in attention place a leg forward and keep the other still and firm and move the other forward. The leg other than the one in movement should be keep still.

Walk forward knee up To begin with the walk forward movements, at the end of the forward steps, the left leg has to be raised with a knee bend up to hip level and gain fall back to the original position. For the second count, walk forward has to be begin with left and move forward for two steps and at the end the right leg has to be raised with a knee bed up to hip level and again fall back to the original position.

Walk – forward knee up single To begin with walk forward knee – up exercise and at the end of the forward movements the leg has to be raised with a knee bed up to hip level with simultaneous leg change for three times.

To begin with right and move forward for two steps and raise the left leg as mentioned and change the leg to right and then left again and fall back to the original position and again begin the forward movement with left and move forward for two steps and raise the right leg as mentioned and change the leg to left and then right again and fall back to the original position.

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Grape vine leg curl L To begin with the legs apart and with arms loosened and while start, the fight leg is criss – crossly placed behind the left leg and the left leg moved towards left and again the first step of criss – crossing the right leg has to be repeated and again the left leg has to be moved left. By then, the hands are cirss- crossed against the chest and kept back to the original position. And again moving back to the original position by repeating them towards right

For the second count, form the original position, a right angled turn has to Dore and repeat the above mentioned steps again, and fall back to the original position.

Forward, Backward Kick To begin with the position attention, and start with the right leg forward and then keep it still and kick forward with the left leg without bending the knee. Then lower the left leg and get back to its original position and then keep the right leg too in its original position. For the second count, the left leg has to be put forward and the kick has to be done with the right leg as mentioned above and then keep the legs back to their original position. Diamond shape movement To begin with on spot marching and move forward with one leg and keep the other parallelly apart and for the next count again more forward and keeps legs placed closely. diamond shape.

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This form similar to that of

And for the next count, the movement has to be done backward and with legs apart and again for the next he legs has to be kept close. Repeat the same for further counts both forward and backward. Skipping To begin with the position in attention with the skipping rope in hands, though there are many positions in a single place. And the legs have to be kept apart with one forward and another behind it. Jumping with enough space to pass through the legs and ground is mess and important. Stair – Climbing To begin with attention position, climb the stairs fast and while coming back be slow. Climbing the stairs by walking fast and skip the stair one by one and while get back don’t skip any and slow. Jogging To begin with the position attention and move forward with right leg and then the left and move both the legs simultaneously and move right arm for left leg and left arm for right leg and continue them. Jogging should be done little fast than marching.

COLLECTION OF DATA The data on selected dependent variables for pre-tests and posttests were collected two days before and after the training programme respectively. On the first day body composition, BMR, Lipid profiles, flexibility, muscular strength and endurance were tested whereas cardio-respiratory endurance was tested on the second day. 158

EXPERIMENTAL DESIGN The experimental design used for this study was pre and post test random group design involving forty five subjects, who were divided at random into three groups of fifteen each. This study consisted of two experimental groups. Group I underwent physical exercise training and Group II underwent yogic practice, and Group III acted as control group. All the subjects were tested prior to and after the training on selected variables.

STATISTICAL TECHNIQUES The data collected from the three groups before and after the experimental

period

were

statistically

examined

for

significant

improvement by using analysis of covariance. The data collected from the three groups before and after the experimental period were statistically examined for significant improvement by using analysis of covariance. (Clarke and Clarke, 1972) Whenever the 'F' ratio was found to be significant, Scheffe’s test was used as post-hoc test to determine which of the paired means differed significantly. In all cases the criterion for statistical significance was set at 0.05 level of confidence (P