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Purpose Statement:
Teenage girls typically do not participate in resistance exercises for various reasons and weight
training equipment is both expensive and expansive. Teenage girls will be introduced to strength
training through the regular use of resistance bands.
Title: Strength Using Stretch
Overview
Mention resistance training to an adolescent female and you will likely be met with a
negative response stating that they do not want to develop large bulky muscles. As a result,
females tend to not participate in strength training of any type despite the well documented
benefits.
The goal of this experiment will be to introduce adolescent females in a high school
physical education class to strength training through the use of resistance bands. The participants
will be pre-tested using the YMCA’s Bench Press Test and will complete a short survey
regarding their attitude toward fitness in general, specifically strength training. This will be
followed by a 16 week training program conducted as part of their physical education class. At
the end of the training a post-test will be conducted consisting of the YMCA Bench Press Test
and a repeat of the initial survey. This will assess any improved muscle strength and endurance
changes as well as document any changes in the participants’ attitude toward fitness and strength
training.
The participants will be encouraged to continue the training on their own for the next 18
weeks and resistance bands will be made available to use out of school. Formal instruction will
not be provided during this time. At the end of the 18 week period, the YMCA Bench Press Test
and fitness survey will be repeated for a final time. Analysis of the test and survey results will
determine if the initial training session had a significant impact on the attitude of adolescent
females toward resistance training.
Problem Statement
The United States Department of Health and Human Services recommends muscular
strength and endurance training for adolescents as part of an overall fitness program. The
benefits of exercise, specifically resistance training are well documented. Muscle tissue is more
metabolically active than adipose tissue so increasing the percentage of lean muscle tissue can
increase the body’s basal metabolic rate which in turn, may aid in maintaining a healthy body
weight. According to a study published in 2003 in the Archives of Adolescent and Pediatric
Medicine, 30% of adolescent girls reported being teased by their peers about their body weight.
This teasing was found to be consistent among racial and ethnic groups and was also associated
with negative self-esteem that included depression, suicidal thoughts, and poor body image.
The Centers for Disease Control estimates approximately 20% of adolescents are
overweight and the percentage is expected to grow as poor nutritional and exercise choices
proliferate. A study released in 2009 reports that obese teens are as likely to die before they reach
old age as those who are heavy smokers, and teens that are considered overweight (but not
obese) have the same early death risk as light smokers. The Harvard School of Public Health
reported that women who were overweight at the age of 18 had an increased risk for death in
middle age.
Another health consideration for adolescent females is that of bone density. Bone mass is
only added through early adulthood with the major determining factor of the density is the
amount of bone mass gained during childhood and adolescence. Low bone density in the
formative years may be associated with an increase in the risk of bone fractures before
adulthood. Research by the USDA Center for Nutrition Policy state that as many as 80% of
adolescent girls may be calcium deficient. Resistance training has been proven to increase bone
mass and to help maintain bone mass in the adult years. As a training method, resistance training
is considered relatively risk free and is low cost to the participant, and as a side benefit, can
provide more variety than other forms of exercise.
The National Strength and Conditioning Association updated their position statement on
Youth Resistance Training in 2009 stating that, “research increasingly indicates that resistance
training can offer unique benefits for children and adolescents when appropriately prescribed and
supervised.” Properly designed resistance training programs can not only enhance the muscular
strength and power of participants, but also improve the cardiovascular risk profile. The benefits
also include, the promotion and development of good exercise habits that with transfer to
adulthood and the improvement of psychosocial well-being. The commercial market is
increasing its presence in youth fitness with the addition of youth members to fitness clubs and
there are organizations that are catering to young athletes.
Despite the preponderance of evidence of the benefits of a strength training program,
females are still reticent to participate. A common misconception among females is that
resistance training will result in unsightly bulky muscles. This misconception persists even
among female athletes and resistance to strength training is often encountered by coaches and
trainers even at the collegiate level. Part of this resistance is due to a lack of knowledge of the
physiology of strength training for females and part is due to a lack of equipment and instruction
on the proper use of equipment.
Resistance training has grown in popularity over the past thirty years and is no longer
isolated to competitive athletes. There are a multitude of resistance training methods each
possessing their own range of cost, space requirements, safety and instruction required. Rubber-
based resistance bands/tubing, referred to in this project as resistance bands was initially used to
rehabilitate injuries, however, with the availability of interchangeable handles and inexpensive
higher resistance tubing, resistance bands have moved into the mainstream, becoming available
in commercial gyms, used by personal trainers and strength and conditioning coaches for various
sports due to their adaptability. Their effectiveness was tested in a study of recreational athletes
that used resistance bands for 6 – 12 weeks and they demonstrated strength increases of 10 –
30% which was similar to gains demonstrated by other forms of equipment.
Project Methodology
Goals
• An increase in participation in muscular strength training.
• To promote positive lifestyle behaviors and attitude toward strength training in
adolescent females.
Objectives
1. Test subjects will participate in resistance band training three times per week for 16
weeks.
2. Participants will increase their pretest posttest strength results by 10%.
3. The continued self- motivated participation in strength and conditioning.
First Project Goal:
An increase in participation in muscular strength training.
Project Objective #1:
Test subjects will participate in resistance band training three times per week for 16 weeks.
Participants will increase their pretest posttest strength results by 10%.
Project Procedure:
Each student's muscular strength will be pre-assessed using the YMCA bench press test
and fitness questionnaire (see appendix A).
The bench press test will begin with a brief 5-10 minute warm up using a 15 lb. barbell,
and after the warm up the barbell will be loaded with 35 pounds. A metronome will be set to a
cadence of 60 beats per minute (this will allow for a rate of 30 repetitions per minute), and the
student will be asked to lower the barbell to her chest and raise it back to its highest position in a
controlled motion to the beat of the metronome. The test subject will continue repetitions until
she pauses or can no longer keep time with the metronome. The full number of presses for each
female subject will be recorded.
Following the pre-training assessment, PE classes will be randomly assigned to one of the
two programs, Resistance Bands Training (RBT) or Control. For the experimental group, 80-
minute class sessions will be held three times a week with students being trained by the RBT
system. For the RBT program, each PE session includes a 10-15 minute warm-up segment with
light cardiovascular activities and dynamic stretching, followed by the RBT specific segment of
approximately 20-30 minutes conducted and supervised by trained research assistants. The
remainder of each class session is to be taught by the physical education teacher of the class,
following the usual PE curriculum. The first week of the intervention period will be devoted to
teaching the students the correct exercise and spotting techniques of 18 basic RBT exercises. In
the following four weeks 1 to 2 new RBT exercises will be introduced during each class session.
The Control group is to follow the general PE curriculum as taught by the physical education
teacher of the class. In general, physical education classes focus on skill development for various
individual physical activities (i.e. bowling, badminton, tennis, table tennis, golf, various track
and field events) and team physical activities (i.e. soccer, basketball, softball/baseball, volleyball,
floor hockey), as well as participation in leisure activities (i.e. hiking) and sport tournaments.
The independent variable in the experimental design includes a 16-week Resistance Band
Training (RBT) intervention applied in high-school-based PE classes. Individual assessments as
dependent variables will be conducted at baseline (pre-), at 9 weeks (midterm), and at 16 weeks
(post-training) of the intervention and include the YMCA bench press test. Participants in the
experimental program will be the students attending PE classes with the class being randomly
assigned to one of the two program groups: (a) a regular PE program that followed the usual
school curriculum (Control) or (b) a PE program that utilized the RBT in every class session.
The 16-week intervention will be implemented during the 22-week academic semester with 1-
week allocated for pre-testing, midterm-testing, and post-testing, respectively. All subjects in the
RBT experimental groups are to perform the same training routine, independent of pre-training
performance. All sessions will be organized in a tri-set or mini-circuit training format, where
three to four exercises are performed in succession with short (20-30 second) rest intervals
between each exercise. The volume and intensity of the training sessions is designed to apply the
principals of progressive overload and will be adjusted weekly according to the training plan.
Subjects perform a total of 12 sets per session at the beginning of the program, which is
then progressively increased up to 28 sets by the latter weeks of the program. Generally,
participants will perform six large upper- and lower-body muscle group exercises during each
session with two to four sets of eight to twelve repetitions. The application of these repetitions is
believed to provide sufficient stimuli for simultaneous improvements in muscular strength,
muscular endurance, and positive self-image. RBT exercises designed for the experimental
groups closely mimic the traditional weight resistance training exercises.
Second Project Goal:
To promote positive lifestyle behaviors and attitude toward strength training in adolescent
females.
Project Objective #3:
The continued self- motivated participation in strength and conditioning.
Project Procedure:
Our participants will be encouraged to continue the muscular strength training program
on their own for the next 18 weeks and will have access to the resistance bands to use out of
school. The PE teachers for each campus and class will be responsible for noting participation by
our research subject. Formal instruction will not be provided during this time. At the end of the
18 week period, the YMCA Bench Press Test and fitness survey will be repeated for a final time.
Analysis of the test and survey results will determine if the initial training session had a
significant impact on the attitude of adolescent females toward resistance training.
Available Resources
American Alliance for Health, Physical Education, Recreation and Dance (AAHPERD)
1900 Association Dr.
Reston, VA 20191-1598
(800)213-7193
United States
The American Alliance for Health, Physical Education, Recreation and Dance is the largest
organization of professionals supporting and assisting professionals involved in physical
education, recreation, fitness, sport and coaching, dance, health education and promotion, and all
specialties related to achieving a healthy and active lifestyle. AAHPERD is an alliance of five
national associations, six district associations, and a research consortium that is designed to
provide members with a comprehensive and coordinated array of resources at both national and
local levels, support, and programs to help practitioners improve their skills and so as to further
the health and well-being of the American public.
The Physician and Sports Medicine
(610) 889-3730
United States
The Physician and Sports Medicine is a peer-reviewed medical journal published for physicians
who treat patients with active lifestyles, focusing on maintaining a balance between health and
exercise. With contributions from experts in primary care, sports medicine, nutrition,
orthopedics, and exercise physiology, they serve physicians with research from around the
world, making dedication to health and fitness for patients of all age’s paramount. Focus is on
healthy habits of children, adolescents, adults, and the elderly and publishing research that
supports better care and treatments for these patients. A philosophy is maintained that with good
fitness comes good health, and the use of exercise can help control life obstacles such as
diabetes, hypertension, heart disease, asthma, chronic obstructive pulmonary disease, and nearly
every other illness that limits longevity and quality of life. The Physician and Sports Medicine
supports the belief that through exercise and the best practices in medicine, a longer, healthier
life can be attained.
American School Health Association (ASHA)
4340 East West Highway, Suite 403
Bethesda, MD 20814
(800)445-2742
Email: [email protected]
United States
ASHA plays an active role in the National Initiative to Improve Adolescent Health (NIIAH), a
joint initiative of the Centers for Disease Control and Prevention (CDC) and the U.S. Department
of Health Resources and Services Administration. Adolescence represents a unique period in a
young person's life, a time when adolescents make significant choices that can affect their future
for a lifetime
ASHA serves with several federal agencies and national organizations to:
• identify best policies, practices and partners to attain the 21 critical health objectives;
• integrate positive youth development approaches in school health programs and services;
• help states and schools implement school health programs informed by work with the
World Health Organization (WHO) to analyze and apply experience across nations to
improve adolescent health, and from Health Passages: A community-based Longitudinal
Study of Adolescent Health;
• develop model policy statements on health issues of particular importance to adolescents;
• increase the capacity of states and schools to deliver health programs and services to
adolescents; and
• Offer technical assistance, training and resources to schools on adolescent health issues.
Young Men’s Christian Association (YMCA)
101 N Wacker Drive
Chicago, Il 60606
(800)872-9622
United States
The YMCA has been in operation for 160 years. This is an organization of men, women, and
children mission is to promote social responsibility and healthy living. It is nonprofit that reaches
10,000 areas in the Unites States. As it makes grass root changes in communities, it also impacts
individual greatly.
Centers for Disease Control and Prevention (CDC)
1600 Clifton Rd
Atlanta, GA 30333
(800)232-4636
United States
The CDC is an important component of the Department of Health and Human Services. The
CDC is one of the major operating components of the Department of Health and Human
Services. They collaborate to create the expertise, information, and tools that communities need
to stay healthy. They protect people and promote health. They work with prevention of disease,
injury and disability and prepare us for health threats.
American College of Sports Medicine (ASCM)
401 West Michigan Street
Indianapolis, IN 46202-3233
(317)637-9200
United States
The American College of Sports Medicine has been the leading organization in sports medicine
and exercise science since 1954. In 1984 the ASCM Foundation was developed to support the
work of college. The foundation brings in corporate dollars as a major commitment to colleges.
It also maintains several endowments.
The National Institute of Health (NIH)
9000 Rockville Pike
Bethesda MD 20892
United States
The National Institute of Health promotes the highest level of scientific integrity and social
responsibility in the conduct of science. NIH has fostered many fundamental creative
discoveries, innovative research, and applications used as a basis for ultimately protecting and
improving health. They develop, maintain, and renew scientific human and physical resources
that will ensure the Nation's capability to prevent disease. They pursue the interest in knowledge
in medical and associated sciences in order to enhance the Nation's economic well-being and
ensure a continued high return on the public investment in research.
The National Strength and Conditioning Association (NSCA)
1885 Bob Johnson Drive,
Colorado Springs CO 80906
(800)815-6826
United States
The National Strength and Conditioning Association is an international nonprofit educational
association founded in 1978. Drawing upon its vast network of members, the NSCA develops
and presents the most advanced information regarding strength training and conditioning
practices, injury prevention, and research findings. Unlike any other organization, the NSCA
brings together a diverse group of professionals from the sport science, athletic, allied health, and
fitness industries. These individuals are all in pursuit of achieving a common goal—the
utilization of proper strength training and conditioning to improve athletic performance and
fitness. They take pride with finding practical applications for new research findings in the
strength and conditioning field, the association fosters the development of strength training and
conditioning.
Summary and Evaluation
Resistance band training is an inexpensive and innovative avenue to educate young
females to the benefits of strengthening their muscles, and strengthening muscles has long been
shown to not only physically change a person but to also nurture a strong mind. This study has
potential to have a positive impact on both the physical and psychosocial attributes for the test
subjects. The multiple physical benefits include an increase in muscular strength, a decrease in
body fat leading to a leaner body mass, an increase in bone density, and an overall better
cardiovascular fitness. Perhaps, more importantly, this study will show a better psychosocial
attitude for each participant about herself and her long term health. This program will boost self-
esteem, improve body image, give knowledge to sustain future fitness, and provide
empowerment skills to better handle adversity.
A specific strategy will be used in order to evaluate the results over a short one year term.
In order to meet the goal of participation in muscular strength training, each subject from the
Experimental group will endure sixteen weeks of RBT training (three times per week). At the
end of this sixteen week period all females from both the Experimental and Control groups will
be given the YMCA bench press test, under the same conditions as described in the pre-test. Data
gathered from this sixteen week post-test will be compared to the bench press pre-test to look for
change in muscle strength. It is at this point that the second objective, identifying a qualitative
change in attitude about strength training, will be assessed. Each participant from both groups
will also retake the original fitness survey and any changes in their responses (from the initial
questionnaire) will be noted. By the end of the school year (thirty-six weeks later) the bench
press test and the questionnaire will be repeated again after the students have been independently
using the resistance bands. Any increase in strength and more positive responses on the survey
will indicate a possible trend where the students are becoming self-motivated to maintain a
positive lifestyle and, consequently, healthier body.
This study has the promise of evolving into a long term research project targeting females
across a school district and could easily be extended to the state level. After the first year, the
program can be incorporated into every physical education class at the same school with the
same pre-test and biannual evaluations and fitness survey comparisons. Data would still be
analyzed to check for significant numbers of females that increase muscle strength by 10% and
maintain a desire to continue with the RBT on their own. The simplicity of the design and its low
cost of implementation allows for the quick training of personnel and extension of this muscle
strengthening program to two other schools at the district level by the end of year three.
Extensions of this project could be made at the state level by comparing the data of female
participants from 3 or more schools from several districts within that state.
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