Proposed synopsis entitled

EFFECT OF PLYOMETRICS AND

YOGASANAS ON PHYSICAL AND
PHYSIOLOGICAL PARAMETERS OF
ADOLOSCENTS

Submitted by
Ramesh H Kittur

Under the guidance of

Dr. Madialagan
Associate Professor
Dept. of Studies in physical Education & Sports Sciences
University of Mysore,
Mysore

To
Department of Studies in
Physical Education & Sports Sciences
University of Mysore,
Manasagangothri, Mysore
 August - 2010

TABLE OF CONTENTS

Chapter Page No.

I INTRODUCTION 3-14

• Statement of the problem

• Delimitation
• Limitation
• Hypothesis
• Significance of the study
• Definition and explanation of terms

II REVIEW OF LITERATURE 15-19

III PROCEDURE 20-25

• Selection of subjects
• Criterion measures.
• Procedure for administering the test and
collection of data.
• Experimental Design
• Statistical techniques.

2
 BIBLIOGRAPHY 26-27

Chapter I
INTRODUCTION
Participation of a child in sport is mainly for the purpose of pleasure and
joy. Child plays because there is an inner urge to play. In this process of play,
several learning situations are created. Infant’s day-long-activities are always
pleasurable to themselves. These activities are multidimensional and
multipurpose. Infants keep themselves actively moving, because through
movements they want to live, learn and communicate their emotions and feelings
with others. Their movements have neither rules nor space and time limits and
have no need for fellows and specific objects and conditions. Most children
participating in sports know what they are supposed to do. They just don't have
the skills to get it done on the field or the court. Nature of play varies from child
to child. Play may be with or without play instrument. It may be individual or
group. It may or may not involve vigorous physical activity. As the child grows
bodily and develops mentally, the complexity of play increases. Simple and
innocent play of the child is transformed into sport. Organized sport, involving
complex motor skills gradually replaces the earlier simple play. Movements like
running, throwing, jumping, swinging, lifting, catching, pulling, pushing etc. along
with teammates and with play equipment like ball, stick, bat or racket, etc. within
the boundary of play ground and within the frame work of certain rules are
involved in sports.

The lifestyles of today’s youth have undergone enormous change.

Television, computers and video games have replaced many of the physical
activities children once enjoyed. So when we discuss our children, we often hear

3
words like ‘obesity’, ‘heart disease’, ‘high blood pressure’ and ‘diabetes’. Fitness
seems to have taken a backseat when it comes to the modern child. Our kids are
becoming victims of inactive, unmotivated, unhealthy lifestyles and their health is
deteriorating.

Adolescents and Young Adults

Following are the key issues pertaining to adolescents and young adults.

• Adolescents and young adults, both male and female, benefit from physical
activity.

• Physical activity need not be strenuous to be beneficial.

• Moderate amounts of daily physical activity are recommended for people of

all ages. This amount can be obtained in longer sessions of moderately intense
activities, such as brisk walking for 30 minutes, or in shorter sessions of more
intense activities, such as jogging or playing basketball for 15-20 minutes.

• Greater amounts of physical activity are even more beneficial, up to a point.

Excessive amounts of physical activity can lead to injuries, menstrual
abnormalities, and bone weakening.

Benefits of Physical Activity

• Helps build and maintain healthy bones, muscles, and joints.

• Helps control weight, build lean muscle, and reduce fat.

• Prevents or delays the development of high blood pressure and helps reduce
blood pressure in some adolescents with hypertension.

Adolescent Health and Fitness

4
 The rate of obesity has incremented tremendously in the past years that has
lead to the various problems cropping up among youths. The reasons for these
may be attributed to a number of reasons that include unhealthy eating habits and
lack of physical activity. So it has become very necessary to promote adolescent
health and fitness by educating the younger generation about the health hazards
that they may suffer as a result of unhealthy lifestyle.

The health programs for youth include regular exercises and a proper diet plan.
The key to youth fitness lies in devoting an hour to exercises each day of the
week. Regular proper exercise with or without exercise equipments, ample
physical activity in daily routine are the keys to fitness for youth.

The success of adolescent Health and Fitness lies in eating healthy, inclusion of
sufficient nutrients in the diet is an essential for the health of the young. The diet
should contain essential vitamins, minerals, proteins and other nutritious that are
good for the body. Pulses, fresh fruits and vegetables and dairy products are
necessary dietary supplements. Eating in time is another important adolescent
Health and Fitness tip that helps to lead a life free of diseases and ailments.

Thus the main points that need to be analyzed for maintaining Youth Health
and Fitness are proper physical activity and more of healthy food and less of junk
food in the diet.

Fitness trends among today's adolescents...

There's always a lot of buzz happening about how kids today aren't as
active, that they spend too much time playing video games or watching TV.

But in the personal training industry, there's actually another trend

happening - young kids getting interested in physical fitness and working with
personal trainers.

5
 Parents of children interested in fitness regimes need to make sure that the
routines are safe. Generally, it's not recommended for children under nine years
old to do any weight training. Those ten to twelve can work with low weights.
They should also start off very slowly, with only two weight training sessions a
week, on nonconsecutive days. And they shouldn't ever go above four a week!
And sets should be ten to fifteen reps, and not maxing out their weights the way
many adults train.

Whether children are interested in working with a professional trainer because

they want to lose weight and increase fitness, or because, as is the case for some
individuals, because they are already considering athletic scholarships, working
with a professional who has experience with the children's routines is a good idea.
Personal training can be a lot of fun and get kids off the couch and get them the
exercise they need, but it's important not to go overboard and damage young
muscles. And it's important to be careful about how much competitiveness enters
into the training.

Plyometrics: an overview

Plyometrics is a type of exercise training designed to produce fast, powerful

movements, and improve the functions of the nervous system, generally for the
purpose of improving performance in sports. Plyometric movements, in which a
muscle is loaded and then contracted in rapid sequence, use the strength, elasticity
and innervation of muscle and surrounding tissues to jump higher, run faster,
throw farther, or hit harder, depending on the desired training goal. Plyometrics is
used to increase the speed or force of muscular contractions, providing
explosiveness for a variety of sport-specific activities.

Plyometric training involves practicing plyometric movements to toughen

tissues and train nerve cells to stimulate a specific pattern of muscle contraction so
the muscle generates as strong a contraction as possible in the shortest amount of

6
time. A plyometric contraction involves first a rapid muscle lengthening
movement (eccentric phase), followed by a short resting phase (amortization
phase), then an explosive muscle shortening movement (concentric phase), which
enables muscles to work together in doing the particular motion. Plyometric
training engages the myotatic reflex, which is the automatic contraction of muscles
when their stretch sensory receptors are stimulated.

Plyometric exercises use explosive movements to develop muscular power.

Plyometric training acts on the nerves, muscles, and tendons to increase an
athlete's power output without necessarily increasing their maximum strength
capacity.

Plyometrics can take on many forms but often involves jumping exercises
typical plyometrics drills involve single, double, or triple “bounding” jumps,
jumps on to or off boxes or benches repeated upward vertical jumps for height or
downward jumps off a bench followed by an immediate upward bounding jump,
known as “depth jumping”. (Blair, 1990) Plyometrics is considered a valuable
training method in achieving conversion of maximal strength into power, and has
been specifically demonstrated to improve jumping ability (Bosco, et al.1979).
The term Plyometrics refers to a training method based on the belief that pre-
stretching a muscle prior to a concentric contraction will result in a more powerful
concentric contraction. This pre-stretching prior to contraction is referred to as the
“stretch shortening” cycle. This cycle is considered a natural muscle function
(Komi, 1984) and is detectable j-n many sporting activities, such as throwing and
jumping. The “stretch-shortening” cycle is also evident in a variety of Taekwon-
Do skills, for example, slight knee bending in preparation for jumping kicks such
as jumping side-kick, jumping front kick, jumping spinning kicks ... etc. Other
examples can be found in striking, blocking and jumping techniques in Taekwon-
Do. Studies comparing stretch-shortening cycle movements with non-stretch
shortening have illustrated improved performances due to pre-stretching. The

7
theory behind the influence of pre-stretching is that one or both of two
mechanisms are responsible for the improved contraction force. These are; 1) The
storage of elastic energy in the pre-stretching, or eccentric, phase of the
movement, and 2) A stretch reflex (myotatic) Although there is some confusion
over the training effects of plyometrics it appears the increase in muscle strength
and power is attributable to an increase in muscle elasticity and adaptation in
neuromuscular functions. Improved elastic potential in muscle may also be due to
the enhancement of the stretch reflex which is stimulated during stretch shortening
muscle activity, (Lundin, 1987) where the muscle spindles are stretched resulting
in stimulation of other nerve impulses and increased activation of motor units thus
added contractile strength.

Yogasanas and its benefits

Yoga, the Sanskrit word for "union", is a practice that uses posture
and breathing techniques to induce relaxation and improve strength, and its health
benefits may surpass those of any other activity. Whether one practices yoga to
relax, stretch, breathe and meditate. And while there are many different kinds of
yoga, ranging from the gentler hatha yoga to the more strenuous, like Bikram yoga
(which is performed in a 105°F room) or power yoga, every form of yoga
improves health from head to toe. Here are some of the benefits of yogasanas on
physical and physiological parameters.

The physical benefits of Yogasanas:

• The physical benefits of yoga are myriad. Yoga keeps the body strong, as it
involves all the muscles in the body to hold and balance yoga asanas (poses).
The various yoga postures strengthen feet, legs, hands, abdominals, lower
back, legs, and shoulders.
• Yoga's stretching and breathing exercises improve flexibility, helping
joints, tendons, and muscles stay limber. People suffering from osteoarthritis or

8
 rheumatoid arthritis will see a noticeable improvement in their stiffness, pain,
and other arthritic symptoms by practicing yoga poses and postures.
• Yoga improves endurance, especially the more athletic forms of yoga such
as ashtanga yoga, power yoga, vinyasa yoga, and Bikram yoga. These rigorous
yoga practices follow a specific sequence of poses (asanas) that become more
challenging as one progresses. Unlike the gentler hatha yoga, the forms of
ashtagna yoga, power yoga, vinyasa yoga, and Bikram yoga require to keep the
body in constant motion between poses, resulting in a strenuous cardiovascular
workout and improved core strength.
• Hatha yoga can relieve chronic back and neck pain, since the poses and
postures gently stretch and strengthen back and neck muscles.
• Yoga is often prescribed to help heal various injuries, including repetitive
strain injuries, knee and back injuries, pulled hamstrings, even minor skin
burns.
• Yoga is an excellent weight-bearing exercise that can improve bone
density. This is particularly beneficial for women approaching menopause,
since yoga can help ward off osteoporosis, or thinning of the bone.

Benefits of Yoga on Cardiovascular System:

• The gentler forms of yoga lower blood pressure because the asanas (yoga
poses, postures, and yoga positions) keep blood flowing evenly throughout the
body while focusing on breathing.
• People suffering from hypertension can benefit from yoga tremendously, as
hatha yoga can lower heart rate and blood pressure.
• Many practitioners claim that yoga has also lowered their cholesterol.
• Power yoga is an excellent form of cardio conditioning, which strengthens
core muscles while it keeps blood and oxygen circulating throughout your
body.

9
Benefits of Yoga on Mental Health

• Yoga benefits anyone's mental health by helping him or her relax, and it is
an effective form of psychological therapy. Yoga reduces anxiety and stress,
resulting in better health, better mood, and better concentration throughout the
day. Yoga has been used to help treat a wide variety of emotional and mental
disorders, including acute anxiety, depression, and mood swings.
• Even children can benefit from yoga. Those with attention deficit disorder
and hyperactivity can learn to relax and get control by using yoga breathing
and yoga asanas.
• Because yoga is a form of meditation, it results in a sense of inner peace
and purpose, which has far-reaching health benefits.

Benefits of Yoga on Other Health Conditions

• Yoga can get rid of tension headaches and migraines because yoga
circulates blood and oxygen to your head, which can often prevent headaches
from starting.
• A regular yoga practice helps boost antioxidants throughout body, resulting
in a stronger immune system and improved ability to heal quickly from disease
or injury.
• Yoga can help lose weight and maintain a healthy weight throughout life.
Power yoga is a vigorous form of yoga that burns calories, resulting in weight
loss.
• Many women going through menopause report an easing of symptoms
when they begin practicing yoga.

Benefits of Yoga in Everyday Life

• Yoga can help cure insomnia, as regular yoga practice leads to better and
deeper sleep.

10
 • Yoga can help fight fatigue and maintain energy throughout the day.
• Yoga is an effective treatment for a variety of autoimmune diseases because
it can reduce the symptoms these diseases often cause, such as stiffness,
malaise, fatigue, and weakness.

Yogasanas or positions are the best among all exercises for toning
muscles, lubricating joints and massaging the body. Yoga postures bring
physical as well as mental stability, health and vigor. These Asanas were
developed thousands of years ago and have evolved over centuries. They work
wonders in keeping the body healthy and the mind peaceful. Asanas exercise
the nerves, glands, ligaments, and muscles. In other words, yoga exercises are
the most comprehensive method of self care.

In this pretext, the researcher is mainly interested to assess the effects of

Plyometrics and yogasanas on physical and physical parameters of adolescent
boys. The magnitude of changes on two groups of adolescent boys will be
assessed after inducing proposed treatment viz Plyometric exercises and
yogasanas. This treatment will be given to boys for a period of 12 weeks and a
control group will determine the intended benefits.

Statement of the problem

The purpose of the study is to assess the effects of Plyometric exercises and
yogasanas on selected physical and physiological parameters of adolescent boys.
Delimitations
1. The study will be delimited to 120 boys (Plyometrics=40, Yoga=40 &
Control=40) studying in Morarji Desai Residential School, Hosarathi, Haveri
Dist. of Karnataka State.
2. The age group for the study will be delimited from 14 to 16 years.

11
3. Those students who participate in inter school sports will be excluded from the
study.
4. Plyometric exercises and yogasanas for the purpose of treatment will be
carefully designed and administered on the basis of knowledge and experience
of researcher.
5. Physical parameters will include Height (sitting & standing), Weight, Arm
Span, Girth measurements of biceps, calf, hip and chest (normal & expanded).
6. Physiological parameters will include Resting Heart Rate, Blood Pressure,
Aerobic Capacity and Anaerobic Capacity.
Limitations
1. Sample size proposed for the study will be one of the limitations to the
study.
2. Age limit of the subjects intended for the study will be another limitation.
3. Gender differences in terms of physical and physiological changes
following Plyometric and yogasana training cannot be examined in the present
study.
4. Socio-economic and hereditary factors cannot be controlled by the
researcher.
5. Whole hearted cooperation and involvement of subjects cannot be
ascertained; however care will be taken for motivating them.
6. In spite of care taken by the researcher, there may be possibilities of
injuries which are beyond the control of researcher.
Hypothesis
On the basis of the literature gone through, research findings and the
scholar’s understanding of the problem, following hypothesis are formulated:
1. There will be significant difference in terms of improvement in physical and
physiological parameters as a result of treatment.

12
2. Differences in improvement will be obvious in all the parameters selected for
the study.
3. There will be changes in amount of improvement when subjects in two modes
of training are concerned.
4. There will not be any significant improvement as far as controlled group is
concerned.
Significance of the study
• The proposed study will create awareness among adolescents about
health and fitness.
• The study will provide an insight about two training modes viz
Plyometrics and Yogasanas and its effects on adolescent boys.
• The study will be a basis for suggesting appropriate mode of training
in order to improve physical and physiological aspects.
• Information on training frequency, volume, intensity and density can
be gathered through the results of this study.
• Many health issues concerning adolescents like Obesity,
Hypertension, Asthma and Diabetes may be addressed with the help of the
results of this study.
• The results of the study will be helpful in order to suggest means and
ways to enhance physical and physiological capacities of adolescents for high
sports performance.
• Result of the study can be used by physical education teachers,
coaches and players in improving various physical and physiological
capacities.

Definition and explanation of important terms

1. Physical fitness: Physical fitness refers to the organic capacity of the
individual to perform the normal task of daily living without undue tiredness or

13
fatigue having reserves of strength and energy available to meet satisfactorily
any emergency demands suddenly placed upon him- Nixon
2. Speed: Speed is the ability to move from one point to another after those
first few steps. An athlete is quick if he or she moves quickly during the first
four or five steps.
3. Agility: It is the ability to perform a series of explosive power movements
in rapid succession in opposing directions.
4. Strength: It is the extent to which muscles can exert force by contracting
against resistance.
5. Flexibility: The ability to achieve an extended range of motion without
being impeded by excess tissue damage i, e fat or muscle
6. Health: Health is a state of complete physical, mental and social well-being
and not merely the absence of disease or infirmity (WHO).
7. Body fat percentage refers to the percentage of the total body weight that
is made up of fat.
8. Body composition refers to the constituents of your body - lean mass, fat
mass, and water.
9. Resting heart rate The number of heart beats in one minute (bpm) when a
person is at complete rest. A person's resting heart rate decreases as they
become more fit.
10. Blood pressure the pressure exerted by the blood against the walls of the
blood vessels, especially the arteries.
11. Vital capacity is the maximum amount of air that a person can expel from
the lungs after first filling the lungs to their maximum extent.
Muscular endurance is the ability of a muscle or group of muscles to sustain
repeated contractions against a resistance for an extended period of time

14
 Chapter II

REVIEW OF RELATED LITERATURE

Goran Markovic et. al. (2005) compared the effects of sprint and plyometric
training on morphological characteristics of physically active men. One hundred
and fifty one physical education students (18-24 years of age) were allocated into
one of three groups: the plyometric group (PG; n = 50), the sprint group (SG; n =
50), and the control group (CG; n = 51). Both experimental groups participated in
a training programme 3 times a week for 10 weeks. SG performed maximal sprints
for distances between 10 and 50 meters, while the training programme in PG
consisted of hurdle jumps and drop jumps. Anthropometric measurement was
performed in the week before and the week after the experiment. There were no
significant differences (P > 0.05) in magnitude of changes in any of the analysed
anthropometric variables between the groups. However, a significant decrease (P
< 0.0167) in the percentage of body fat (6.1%) was found in SG. We also found a
significant decrease (P < 0.0167) in body mass (1%), fat-free mass (0.4%) and
body mass index (0.9%) for the SG, but the magnitude of these changes was rather

15
low. We conclude that the short-term explosive-type training programmes in
which muscles operate in the fast stretch-shortening cycle conditions (i.e.,
sprinting, jumping) have a limited potential to induce morphological changes in
physically active men.
Rahman Rahimi et. al. (2006) examined the effectiveness of six weeks of
plyometric training, weight training and their combination on angular velocity
during a 60-second test cycle ergometer. Based on their training, forty-eight male
college students were divided into four groups: a plyometric training group
(n=13), a weight training group (n=11), a plyometric plus weight training group
(n=14), and a control group (n=10). The angular velocity was measured by a 15
and 60-second cycle ergometer test before and after a six-week training period.
Subjects in each of the training groups
trained two days per week, whereas the control subjects did not participate in any
training activity. The data was analyzed by a one-way analysis of variance
(repeated measures design). The results showed that all the training treatments
elicited significant (P<0.05) improvement in angular velocity. However, the
combination training group showed signs of improvement in the angular velocity
that was significantly greater than the improvement of the other two training
groups (plyometric training and weight training). It was concluded that a
combination of traditional weight training and plyometric drills "complex training"
enhance angular velocity production in cycling. Therefore, complex training may
help improve performance in sprint cycling that requires angular velocity, angular
acceleration and power.
Michael G. Miller et. al. (2006) determined if six weeks of plyometric
training can improve an athlete’s agility. Subjects were divided into two groups,
plyometric training and a control group. The Plyometric training group performed
in a six week plyometric training program and the control group did not perform
any plyometric training techniques. All subjects participated in two agility tests: T-

16
test and Illinois Agility Test, and a force plate test for ground reaction times both
pre and post testing. Univariate
ANCOVAs were conducted to analyze the change scores (post – pre) in the
independent variables by group (training or control) with pre scores as covariates.
The Univariate ANCOVA revealed a significant group effect F2,26 = 25.42,
p=0.0000 for the T-test agility measure. For the Illinois Agility test, a significant
group effect F2,26 = 27.24, p = 0.000 was also found. The plyometric training
group had quicker posttest times compared to the control group for the agility
tests. A significant group effect F2,26= 7.81, p = 0.002 was found for the Force
Plate test. The plyometric training group reduced time on the ground on the
posttest compared to the control group. The results of this study show that
Plyometric training can be an effective training technique to improve an athlete’s
agility.
Witzke KA and Snow CM (2000) investigated the effects of 9 months of
plyometric jump training on bone mineral content (BMC), lower extremity
performance, and static balance in adolescent girls (aged 14.6 +/- 0.5 yr; 22.7 +/-
14.0 months past menarche). Exercisers (N = 25) trained 30-45 min, three times
per week, performing various exercises using weighted vests (squats, lunges, calf
raises) and plyometrics (hopping, jumping, bounding, and box depth jumps). The
program was designed to load the lower extremities. Controls (N = 28), matched
to exercisers for age and months past menarche, maintained their usual activities.
The following were assessed at baseline and 9 months: BMC, strength by
isokinetic dynamometry, power (Wingate), and static balance. Repeated measures
ANOVA revealed no significant differences between groups for BMC, nor were
the changes in anthropometric or performance variables, analyzed by MANOVA,
significant. In follow-up analyses, t-tests for independent samples revealed that
both groups experienced a significant (P < 0.01) increase in percent change in
bone mass compared to zero, for the whole body (mean: 3.7% exercisers, 3.6%
controls), femoral neck (4.5% vs 2.4%), lumbar spine (L2-4) (6.6% vs 5.3%), and

17
femoral shaft (3.4% vs 2.3%), but only the exercisers improved BMC of the
greater trochanter (3.1% vs 1.9%). Furthermore, the exercise group significantly
improved knee extensor strength (14.7% vs 7.3%) and medial/lateral balance
(38.1% vs 9.5%), whereas the control group demonstrated no changes. The variety
of lateral movement activities performed by the exercise group may have
contributed to the differences observed between groups for greater trochanter bone
mineral density (BMD), leg strength, and medial/lateral balance. The trends
observed in bone mass between groups suggest that plyometric jump training
continued over a longer period of time during adolescent growth may increase
peak bone mass.
Ademola Olasupo Abass (2009) determined the comparative effect of three
modes of Plyometrics training [depth jumping, rebound jumping and horizontal
jumping] on leg muscle strength of untrained University male students.
Participants were forty untrained male University students within the age range of
18-27 years. The randomized pretest-posttest control group design was adopted.
Subjects were randomly assigned to control group, and three experimental groups
based on the types of plyometrics training adopted for the study. The training
programme consisted of twelve weeks of interval training administered three times
a week. Data collected were analyzed using the mean score, standard deviation
and range. Analysis of Covariance [ANCOVA] was used to test for significant
differences in the posttest measures among the treatment and control groups using
the pretest score variation as covariates. Scheffe post hoc analysis was used to
determine which of the means were significantly different. All hypotheses for the
study were tested at 0.05 critical level. Findings revealed that only the depth
jumping and rebound jumping training significantly altered leg muscle strength of
subjects (P<0.05). Based on the findings, it was concluded that plyometrics
exercises with depth jumping and rebound jumping characteristics are best used in
developing muscle strength of the lower extremities.

18
 Chen TL et. al. (2009) investigated the effect of yoga exercise on the
health-related physical fitness of school-age children with asthma. The study
employed a quasi-experimental research design in which 31 voluntary children
(exercise group 16; control group15) aged 7 to 12 years were purposively sampled
from one public elementary school in Taipei County. The yoga exercise program
was practiced by the exercise group three times per week for a consecutive 7 week
period. Each 60-minute yoga session included 10 minutes of warm-up and
breathing exercises, 40 minutes of yoga postures, and 10 minutes of cool down
exercises. Fitness scores were assessed at pre-exercise (baseline) and at the
seventh and ninth week after intervention completion. A total of 30 subjects
(exercise group 16; control group 14) completed follow-up. Results included: 1.
Compared with children in the general population, the study subjects (n = 30) all
fell below the 50th percentile in all five physical fitness items of interest. There
was no significant difference in scores between the two groups at baseline (i.e.,
pre-exercise) for all five fitness items. 2. Research found a positive association
between exercise habit after school and muscular strength and endurance among
asthmatic children. 3. Compared to the control group, the exercise group showed
favorable outcomes in terms of flexibility and muscular endurance. Such favorable
outcomes remained evident even after adjusting for age, duration of disease and
steroid use, values for which were unequally distributed between the two groups at
baseline. 4. There was a tendency for all item-specific fitness scores to increase
over time in the exercise group. The GEE analysis showed that yoga exercise
indeed improved BMI, flexibility, and muscular endurance. After 2 weeks of self-
practice at home, yoga exercise continued to improve BMI, flexibility, muscular
strength, and cardiopulmonary fitness.
S. C. Jain L et. al. (1991) admitted Forty six young asthmatics with a
history of childhood asthma for yoga training. Effects of training on resting
pulmonary functions, exercise capacity, and exercise-induced bronchial lability
index were measured. Yoga training resulted in a significant increase in

19
pulmonary function and exercise capacity. A follow-up study spanning two years
showed a good response with reduced symptom score and drug requirements in
these subjects. It is concluded that yoga training is beneficial for young asthmatics.

Chapter III

METHODOLOGY

This chapter describes the procedure that will be adopted for the selection
of subjects, criterion of subjects, criterion measures, intended experimental design
and statistical analysis of data.
Selection of subjects
Subjects for the study will be adolescent boys studying at Morarji Desai
Residential School, Hosarathi, Haveri district. Their age group will be 14 to 16
years. All together 120 subjects from VIIIth to Xth standard will be selected for
this study. Simple random sampling technique will be observed for the present
investigation. Forty subjects each will be placed in Yogasana, Plyometrics and
Control group.
Criterion Measures

20
 All the 120 subjects selected for this study will be tested twice i,e prior to
treatment (pre-test) and at the conclusion of treatment (post-test). Following table
provides detail on the tests and testing tools.

Sl. No. Parameters Tests

1 Standing Height Stadiometer
2 Sitting Height Stadiometer
3 Weight Weighing Scale
4 Arm Span Measuring Steel Tape
5 Biceps Girth Measuring Steel Tape
6 Calf Girth Measuring Steel Tape
7 Hip Girth Measuring Steel Tape
8 Chest Measuring Steel Tape
9 Body Fat Skin fold Calipers
10 Resting Heart Radial pulse
Rate
11 Blood Pressure Sphygmomanometer & Stethoscope
12 Aerobic 12 min Cooper’s Walk/Run test
Capacity
13 Anaerobic Standing Broad Jump
Capacity

Procedure for administering the test and collection of data

Prior to the administration of the test the investigator will have a meeting
with the subjects. The objectives and importance of the test will be made clear to
the subjects at the outset. Further a written consent will be taken from subjects as
well as their guardians. A Pre-test and a Post-test will be conducted on the same
subjects with a time gap of 12 weeks. Data will be collected by the researcher with
the help of an assistant.
Experimental Design
The study will include random group pre-post designs which can be depicted as
below:

R------O------X-----O
R------O------X-----O 21
R------O-------------O
There are three lines in the design indicating that the study comprises of three
groups. The three groups will be randomly assigned as indicated by the "R". Both
groups will be measured before the program or treatment occurred as indicated by
the first "O" in each line. Following this pre-observation, the group in the first two
lines will receive a program or treatment ‘X’ while the group in the third line will
not. Finally, both groups will be measured subsequent to the program.
Below given is a model of proposed training program for the present
investigation.

22
 Yoga Group Plyometric Group
Week
& 6:30am-7:30am 5:00pm-6:00pm Control Group
Days 10 mins 40 mins 10 mins 10 mins 40 mins 10 mins

1st Warm up Tadasana, Utkatasana,Vajrasana, Cool Warm Jumping jacks, Lunges, Squat jumps Cool
Monday Veerasana, Ushtrasana, Navasana Down up Down

1st Tadasana, Utkatasana,Vajrasana, Cool Jumping jacks, Lunges, Squat jumps Cool
Wednesday Warm up Veerasana, Ushtrasana, Navasana Down Warm Down
up

1st Tadasana, Utkatasana,Vajrasana, Cool Jumping jacks, Lunges, Squat jumps Cool
Friday Warm up Veerasana, Ushtrasana, Navasana Down Warm Down
up

Revision of 1st week &…

2nd Ardhakati chakrasana, Ardha Cool Revision of 1st week &… Cool
Monday Warm up chakrasana, Badha konasana, Down Warm High knees, but kicks, Line jumps Down
Padmasana, Sarvangasana, up
Bhujangasana NONE
st
Revision of 1 week &…
2nd Ardhakati chakrasana, Ardha Cool Revision of 1st week &… Cool
Wednesday Warm up chakrasana, Badha konasana, Down Warm High knees, but kicks, Line jumps Down
Padmasana, Sarvangasana, up
Bhujangasana
Revision of 1st week &…
2nd Ardhakati chakrasana, Ardha Cool Revision of 1st week &… Cool
Friday Warm up chakrasana, Badha konasana, Down Warm High knees, but kicks, Line jumps Down
Padmasana, Sarvangasana, up
Bhujangasana
Revision of previous weeks ex. &…
3rd Trikonasana, Veerabhadrasana, Cool Revision of previous weeks ex. &… Cool
Monday Warm up Bharadvajasana, Mareechasana, Down Warm Cross over jumps, Back hamstring Down
Haklasana up walk, Lateral shuttle

Revision of previous weeks ex. &…

3rd Trikonasana, Veerabhadrasana, Cool Revision of previous weeks ex. &… Cool
Wednesday Warm up Bharadvajasana, Mareechasana, Down Warm Cross over jumps, Back hamstring Down
Haklasana up walk, Lateral shuttle

Warm up Revision of previous weeks ex. &…

3rd Trikonasana, Veerabhadrasana, Cool Revision of previous weeks ex. &… Cool
Friday Bharadvajasana, Mareechasana, Down Warm Cross over jumps, Back hamstring Down
Haklasana up walk, Lateral shuttle

Revision of previous weeks ex. &…

4th Prasaritapadothasana, Tolasana, Cool Revision of previous weeks ex. &… Cool
Monday Warm up Lolasana, Chatushpadasana, Tripada Down Warm Split squat lunge jumps, Knee tucks, Down
peetasana up Depth jumps

Revision of previous weeks ex. &…

4th Prasaritapadothasana, Tolasana, Cool Revision of previous weeks ex. &… Cool
Wednesday Warm up Lolasana, Chatushpadasana, Tripada Down Warm Split squat lunge jumps, Knee tucks, Down
peetasana up Depth jumps

Revision of previous weeks ex. &…

4th Prasaritapadothasana, Tolasana, Cool Revision of previous weeks ex. &… Cool
Friday Warm up Lolasana, Chatushpadasana, Tripada Down Warm Split squat lunge jumps, Knee tucks, Down
peetasana up Depth jumps

Revision of previous weeks ex. &…

5th Garudasana, Bhujangasana, Cool Revision of previous weeks ex. &… Cool
Monday Warm up Peedasana, Dwipada peetasana, Down Warm Repeated long jumps, Repeated tuck Down
Dhanurasana up jumps, Power skipping

Revision of previous weeks ex. &…

5th Garudasana, Bhujangasana, Cool Revision of previous weeks ex. &… Cool
Wednesday Warm up Peedasana, Dwipada peetasana, Down Warm Repeated long jumps, Repeated tuck Down
Dhanurasana up jumps, Power skipping

Revision of previous weeks ex. &…

5th Garudasana, Bhujangasana, Cool Revision of previous weeks ex. &… Cool 23 NONE
Friday Warm up Peedasana, Dwipada peetasana, Down Warm Repeated long jumps, Repeated tuck Down
Dhanurasana up jumps, Power skipping

Revision of previous weeks ex. &…

Statistical techniques

In order to examine the hypothesis of the study analysis of variance

(ANOVA) will be used. Further, any other suitable statistical technique to analyse
the data will also be used. The results of the study will be tested under appropriate
post hoc test. In order to illustrate the results tables, graphs and suitable charts will
also be used.

BIBLIOGRAPHY

Text Books

1. Bucher A. Charles, (1958) Administration of schools health and Physical

education programmes,St.louis:C.Mosby company.

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2. Clarke. H Harison. Application of measurement to health and physical
education (New Jersey): Prentice Hall inc. Englewood (liffs, 1967)
3. Butler P. George, (1936) Play ground their administration and operation,
New York: A.S. Barns and Company.
4. Kamlesh and Sangral. Principles and History of Physical Education
(Ludhiana, Prakash Brothers, Education Publishers, 1977) p.2
5. Sharma R. Jackson, 1934. Introduction of physical education, New York:
A.S. Barnes and Company.
6. Sadhanapatha, A textbook on Yoga and Moral Education for Physical
Education teachers of Karnataka State, edited by DSERT

Journals

1. Goran Markovic, Igor Jukic, Dragan Milanovic and Dusan Metikos (2005)
“Effects of sprint and plyometric training on morphological characteristics
in physically active men”, Kinesiology 37(2005) 1:32-39
2. Rahman Rahimi, Parvin Arshadi, Naser Behpur, Saeed Sadeghi Boroujerdi,
Mohammad Rahimi (2006) “Evaluation of plyometrics, weight training and
their combination on angular velocity”, Physical Education and Sport Vol.
4, No 1, 2006, pp. 1 – 8
3. Michael G. Miller, Jeremy J. Herniman , Mark D. Ricard , Christopher C.
Cheatham and Timothy J. Michael (2006) “The effects of a 6-week
plyometric training program on agility”, Journal of Sports Science and
Medicine (2006) 5, 459-465

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Witzke KA and Snow CM (2000) “Effects of plyometric jump training on bone
mass in adolescent girls”, Medicine and Science in Sports Exercise. 2000
Jun;32(6):1051-7.

4. Ademola Olasupo Abass (2009) “Comparative Effect of Three Modes of

Plyometric Training on Leg Muscle Strength of University Male Students”,
European Journal of Scientific Research, Vol.31 No.4 (2009), pp.577-582

Chen TL, Mao HC, Lai CH, Li CY, and Kuo CH (2009) “The effect of yoga
exercise intervention on health related physical fitness in school-age asthmatic
children”, Hu Li Za Zhi, The Journal of Nursing. 2009 Apr;56(2):42-52.

S. C. Jain L., Rai A., Valecha U., K. Jha S., O. D. Bhatnagar, K. Ram(1991)
“Effect of Yoga Training on Exercise Tolerance in Adolescents with
Childhood Asthma”, Journal of Asthma, Volume 28, Issue 6 December
1991 , pages 437 - 442

Websites

1. http://en.wikipedia.org

2. http://www.healthandyoga.com

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