Effects of 6-Weeks Stretching Before and After Resistance Training on Power, Core Strength, Flexibility and Balance Among TARUC Students

Tan, Tick Him (2018) Effects of 6-Weeks Stretching Before and After Resistance Training on Power, Core Strength, Flexibility and Balance Among TARUC Students. Final Year Project (Bachelor), Tunku Abdul Rahman University College.

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Abstract

The purpose of the study was to examine the effects of 6-weeks stretching before and after resistance training on power, core strength, flexibility and balance among TARUC students. The resistance training program was adopted from ACSM (2005a); Karsten et al., 2016 whereas the stretching program was adopted from Sainz de Baranda & Ayala, (2010). The participants were delimited to Tunku Abdul Rahman University College (TARUC) students. The 18 subjects were aged between 20 to 24 years old. Subjects were divided into 2 groups using systematic counter balancing method by Vertical Jump, Bunkie, Sit and Reach and Four Square Step pre-test scores and was randomly assigned into EG2 (n=9) and EG1 (n=9). EG2 went through 6-weeks of stretching after resistance training while EG1 went through 6-weeks of stretching before resistance training. Training frequency was set at twice per week with approximately 1 hour per session. Data analysis showed that there was a significant improvement (p=0.001) in the Vertical Jump test total mean scores, a significant improvement (p=0.000) in the Bunkie test mean scores, a significant improvement (p=0.000) in the Sit and Reach test mean scores and a significant improvement (p=0.000) in the FSST mean scores within EG1. There was a significant improvement (p=0.022) in the Vertical Jump test mean scores, a significant improvement (p=0.006) in the Bunkie test mean scores, a significant improvement (p=0.003) in the Sit and Reach test mean scores and a significant improvement (p=0.000) in the FSST mean scores This concluded that 6-weeks of stretching before and after resistance training had a positive effect on both EG1 and EG2.