Effects of the BASES Exercise Recommendations upon Aerobic Fitness and Body Composition in Males - Research Proposal Example

Effects of the BASES exercise recommendations upon Aerobic fitness and Body Composition in Inactive Indian Males Name of the Student Name of the University Effects of the BASES exercise recommendations upon Aerobic fitness and Body Composition in Inactive Indian Males Introduction Physical exercise is any bodily activity that augments and maintains physical fitness and overall health of a person. It is undertaken for a variety of reasons from maintaining general health, recovery from certain illnesses, prevention of certain illnesses to weight loss, strengthening muscles, honing athletic skills or for pure enjoyment. There are different types of exercises; however they are grouped generally into three categories depending upon the all round effect they have on the body. The three categories include, Flexibility exercises such as stretching, Aerobic exercises including cycling, swimming, rowing, running, hiking etc and Anaerobic exercises such as weight training, functional training and sprinting. Aerobic exercise is exercise that is concerned with or improves the oxygen consumption by the body. The word aerobic means ‘with oxygen’ and is concerned with the use of oxygen in the boy’s metabolic functions or energy-generating processes. A typical characteristic of aerobic exercises is that they are performed at moderate levels of intensity over longer periods of time. What generally happens during an aerobic exercise is that, glycogen is broken down into glucose which is further broken down using oxygen to produce energy. With the absence of carbohydrates, fat metabolism is occurs and as a result fat is burned. Aerobic capacity is the maximum amount of oxygen that the body can use during a given time period, generally during rigorous exercise. The degree to which aerobic capacity can be improved in a person varies widely from population to population. The average response to training stands at 17% increase of aerobic capacity and in any given population there may be high responders who go beyond the average increase or low responders who will gain no significant benefit from training (Bouchard et al., 1999). Many researches and studies have proved the enormous levels of benefits that can be derived from exercising. Apart from aiding in maintaining fitness levels and healthy weight, physical exercise and physical activities aid in maintaining correct bone density, improving muscle strength and reduce the levels of cortisol, a stress hormone responsible for the building up fat in the abdominal region making weight loss extremely difficult. Regular aerobic exercises have been proven to prevent of help treat serious chronic illness such as high blood pressure, obesity, heart diseases, Type 2 diabetes, insomnia and depression. Exercising also increases blood and oxygen flow to the brain, increase growth factors that aid in creating new nerve cells and helps in the increase of chemicals in the brain that facilitate cognition (Donatelle, 2005). Other recognized benefits of aerobics include, strengthening of muscles involved in respiration to facilitate easy air flow, strengthening and enlarging the heart muscles to increase the efficiency of pumping, strengthening the muscles all through the body, improving the efficiency of circulation thereby reducing blood pressure, increasing the count of red blood cells in the body to facilitate the transport of oxygen and improving overall mental health by reducing stress levels and lowering the prevalence of depression. Exercise patterns among Indian males are present in varied levels. While many are developing healthy exercise patterns due to increasing knowledge on the benefits brought forth by it, a large part of the population is by and large physically inactive. Misra et al., (2000) analyze the health promotion behaviour of Indians, one of the fastest growing immigrant groups in the United States. The sample in this study consisted of 261 respondents randomly selected from a national Gujarati Association. Health promotion behaviours were acquired using Health Promotion Lifestyle Profile II. The results showed that respondents displayed lower scores in physical activity and nutrition and physical inactivity was found to be the highest among adults between the ages of 25- 50 years of age. A considerable difference was also found in the levels of physical activity between males and females. Indian males were found to be more inactive and less responsible for their health and nutritional needs. Reddy (2009), in his case study attributes the increasing levels of hypertension, diabetes, and other chronic diseases among the Indian population to sociobehavioural factors such as physical inactivity, improper diet and stress. He is of the opinion that physical inactivity and changes in diet are a result of epidemiological transitions. Chuang et al.(1998), studied risk factors contributing towards coronary artery disease in Asian Indian males in the United States. The study concluded that low density lipoprotein cholesterol, and diabetes were contributing factors to coronary artery disease. Higher levels of low density lipoprotein cholesterol were found more in males than in females thereby contributing to coronary diseases. The above three studies indicate that Indian males have lower levels of physical activity and higher levels of cholesterol, thereby contributing to increased body fat and risk of various diseases. Hence it is most important to continue further research in this area and determine the effect of BASES exercise recommendations on Indian inactive males. Body composition in physical fitness terms is used to illustrate the fat, bone and muscle percentages in human bodies. Body composition, specifically fat percentage can be measured in many ways. The most common method however, is to use a set of measurement calipers to measure the thickness of subcutaneous fat in several places in the body, including the abdominal area, the subscapular region, arms and thighs. The measurements obtained from these regions are then used to estimate the levels of body fat with a margin of error of four percentage points. The National Institute of Health recommends that a healthy adult male body must have a fate percentage of 8 to 17% (Voorhees, 2009). Borgonha et al., (1997) analyzes body composition of Indian males and females using a three component model. The results showed a fat percentage of 15.9+/-3.8% and a Fat Free Mass of 41+/-3.3 kg in Indian males. Body composition can vary from population to population depending upon the dietary habits, levels of physical activity and metabolism rates. BASES stands for the British Association of Sport and Exercise Sciences. It is the professional body for sport and exercise sciences in the United Kingdom. The primary mission of BASES is the promotion of excellence in sport and exercise sciences. Their vision is to be “the professional body leading excellence in sport and exercise sciences through evidence-based practice” (The British Association of Sport and Exercise Sciences). The primary objectives of BASES include the promotion of research in sport and exercise sciences, encouragement and support of evidence-based research and practice in sport and exercise sciences, distribution of knowledge in sport and exercise sciences, development and maintenance of high professional standards for people in sports and exercise sciences and representation of interests in sport and exercise sciences both nationally and internationally. “Sport and Exercise science is the application of scientific principles to the promotion, maintenance and enhancement of sport and exercise related behaviours.” (The British Association of Sport and Exercise Sciences). Brown (2001) gives a very simple definition of Exercise Science. He defines it as, “application of science to the phenomenon of exercise”. (p. 6). However this term lacks in three specific areas. Firstly, it makes no specific distinction between Sport Science and Exercise Science and hence exercise here could imply sports or any other leisure activities. Secondly, it seems to be more of a circular definition stating that exercise science is the scientific study of exercise. Thirdly, one could use any other word in the place of the word exercise and still derive a grammatically correct meaning. Smith (2008), deals extensively with Exercise Science in his paper and gives a more concise definition that does away with the issues arising with Brown’s definition. According to Smith, “Exercise Science is a theory-based, research-led discipline that seeks applied solutions to health problems related to physical inactivity and which aims to understand and promote individual and public health and wellbeing through evidence-based physical activity interventions.” Research Question As already seen, in various studies and researches, the levels of inactivity and percentage of fat is significantly higher in Indian Males. Fat deposition problems are especially high in Indian males whose activity levels are generally below par. BASES is a leading professional body excelling in sports and exercise sciences through evidence based research and practice. The main research question that this paper will deal with is the effects of BASES exercise recommendations upon Aerobic fitness and Body Consumption in inactive Indian males. It will analyze whether the BASES recommendations will help resolve the fat deposition problems that Indian males face and whether it will aid in the reduction of the various health consequences such as coronary artery disease and diabetes in these Inactive Indian males who have high percentages of fat in their bodies. Rationale for Research It is very important to analyze and research the effects of BASES exercise recommendations on inactive Indian males for a variety of valid reasons. The BASES is typically a professional body functioning in the United Kingdom. The research and study on exercise science undertaken in BASES is primarily based on data and other information gathered from the population of the United Kingdom. The exercise recommendations given by BASES are predominantly charted out with reference to Westerners and their patterns of living. The application of these exercises and the effects they have on inactive Indian males must be tested, mainly because of the differences in dietary habits, lifestyle patterns, metabolic rates and body composition between Indian males and Western males. The dietary habits of Indians and Europeans and other Westerners have a vast difference. While vegetarianism is still widely prevalent in India, Europeans and the rest of the Western population prefer non-vegetarian food. Metabolic rates are also different between the two populations. Indians are generally reported to have lower basal metabolic rates than the Western population (Soares et al., 1998). A study by Superko et al., (2007), suggests that there is an increased prevalence of metabolic disorders connected with coronary artery disease in the Asian Indian male population when compared with the non-Asian population. The two populations also have differing body compositions, i.e. differing fat, bone and muscle percentages. These differences suggest that the effects that BASES exercise recommendation for Indian males may differ from the effects on other Caucasian populations which justifies the need for this study. Also, a number of health related issues and diseases such as coronary artery diseases, diabetes etc., are consequences of increased body fat and obesity. Because of these consequences it is very important to identify and recommend specific activity interventions addressing these health related consequences. Furthermore, while studies have been undertaken on the general effects of exercise and the benefits derived from it, studies specific to a certain population and to the recommendations put forth by a professional body for sport and exercise is considerably scarce. This study will also aid in the alteration of BASES exercise recommendations to suit the Indian population. Literature Review Over the past few decades several studies have been made on the importance of physical activity and exercise and the risk factors associated with physical inactivity. The Northern Territory Government Department of Health and Families (2008) stresses on the important health benefits derived from physical activity and healthy exercise patterns. Exercise is said to improve the quality of life and life expectancy among all adults and halves the risk of heart diseases and strokes. It reduces the risk of cancer and most common forms of diabetes and also makes diabetes manageable. It aids in the prevention of the risk of falls in the elderly by maintaining bone density, muscle strength and flexibility. It plays a very vital role in reducing anxiety, depression and lowers the levels of stress, especially in young adults. The most basic benefit derived from regular exercise is effective weight management. Barclay (2009), supplies a series of benefits that can be derived from exercise and physical activity for adults. Strong evidence from randomized controlled trials and observational studies suggests that vigorous, long-term participation in aerobic exercise training enhances cardiovascular reserve and skeletal muscle adaptations, allowing trained adults to exercise with less cardiovascular stress and muscular exhaustion. Long-term aerobic exercise training can also reduce age-related buildup of central body fat, thereby safeguarding the heart. Strong evidence also shows that moderate-intensity aerobic exercise training can reduce total body fat in overweight and middle-aged adults. Overwhelming substantial evidence from randomized controlled trials and observational studies suggest that regular exercise and physical activity are connected with significant improvements in the all round psychological well-being. Physical fitness and regular aerobic exercise training are shown to lower the risk of anxiety and clinical depression. Lampman (2002), stresses on the importance of physical activity for older adults. According to Lampman, “Older individuals who have remained active throughout their lives maintain much of their physical strength, endurance, and stamina” (p. 6). When compared to a sedentary older person, physically active older adults have greater lean body tissue, a considerably lower percentage of body fat and greater bone density. The older adult who is physically active is able to perform better the daily activities of life thereby improving the quality of life. According to Lampman, major epidemiological studies suggest that engaging in physical activity efficiently boosts longevity. Many researches have also been conducted on the levels of inactivity, increased fat deposition and associated risks in Asian Indian males. Misra et al., (2000), examines the health promotion behaviours among Indian immigrants in the United States and concludes that physical inactivity was the highest among Indian males between the ages of 25 and 50years. Males were also reported to be less responsible about their health and diet. According to a study conducted by Banerji et al., (1999), of 20 healthy Asian males aged between 36 to 46 years, a body mass index of 24.5 6 2.5 kg/m . This body mass index was closely associated with an increased percentage of body fat of 33 +/- 7%. The majority of the fat was sc, while 16% of the fat was visceral adipose tissue. Swami et al., (2005), have undertaken an epidemiological study of obesity among the elderly population in Chandigarh, India. The study was conducted in the Union Territory of Chandigarh among 362 subjects over the age of 65 years. These participants were selected through stratified random technique covering 7937 family members in 1882 households. The participants were interviewed and it was found that 120 subjects who constituted about 33% of the participants were overweight with a BMI of 25kg/m2 . Obesity was observed in 28 participants who constituted about 7.54%. The study concludes that overweight among one third of the participants implies the presence of high prevalence. Beegom (1995) examines obesity and hypertension among the Indian population and concludes that the prevalence of obesity and hypertension was found to be higher in Indian males than Indian females and the levels of obesity and hypertension was significantly higher among Indians than among the Western population. Another study by Taylor et al (2005), concludes that Indian males are at a higher risk of being overweight than British males. Overall prevalence of obesity in India is also higher. Chuang et al.(1998), point out that due to higher levels of low density lipoprotein cholesterol, retinol, alpha-tocopherol, cryptoxanthin and lycopene, and lower levels of high density lipoprotein cholesterol, Indian males are at a greater risk of being victims to coronary artery disease and diabetes. Increased levels of fat deposition among inactive Indian males lead to several complications and risk factors. A study by Misra et al., (2007) points put that the primary reasons for type 2 diabetes and coronary heart diseases are obesity and metabolic syndrome. According to the study approximately 20 to 25% of urban Indians are affected by metabolic syndrome. Rapid nutritional and lifestyle changes in urbanized areas in various parts of South Asia are the key reasons for the increasing prevalence of obesity and metabolic syndrome. Adiposity is the most important reason for insulin resistance and metabolic syndrome. Misra et al., stress on the fact that the body composition of South Asians are conducive to metabolic syndrome due to the fact that they have high percentages of body fat, abdominal obesity, insulin resistance and low muscle mass. Abdominal obesity is particularly prevalent among Indians. Superko et al., (2007) examine the prevalence of metabolic disorders connected with coronary artery disease in the Asian population. They come to the conclusion that low high-density lipoprotein 2b combined with higher lipoprotein (a) may be the cause for the high prevalence of coronary artery diseases among the Asian Indian population. Banerji et al., (1999), in their study deal with body composition, visceral fat and insulin resistance in Asian Indian men. Many valid points emerge from this study. Firstly, Asian Indians have high percentages of body fat relative to BMI and muscle mass. Secondly, they are particularly insulin resistant and hyperinsulinemic. Thirdly, insulin resistance is related with total visceral adipose tissue volume and not sc. Increased visceral fat is associated with generalized obesity. Metabolic syndrome, coronary heart diseases and resistance to insulin are some of the risk factors and complications brought about by increased fat deposition and obesity among inactive Indian males. With overwhelming evidence on the increasing levels of obesity and body fat among Indian men and the risks associated with it, exercising and physical activity is the best solution to combat the ill effects of fat deposition. Physical activity and exercise is said to play a major role in weight loss as well as long-term maintenance of correct weight. A study conducted by Zoeller (2007), concludes that a well planned diet combined with exercise resulted in significant weight loss over 12, 18 and 36 months. BASES provides several exercise recommendations to reduce fat deposition and maintain optimum weight. However, the effects of exercise recommendations put forth by BASES on Indian men have to be analyzed. This is because there differences in body structure and composition in various ethnic, socioeconomic, cultural and regional groups bring about a difference in the correlation between BMI and body fat content between various populations (Singh, Sikri & Garg, 2008). These differences may imply that there may or may not be differential effects of BASES exercise recommendations on Indian men. Also, given the many health related consequences of increased body fat, the exercise recommendations proposed for reducing body fat may differ from recommendations to improve cardiac function. This research paper will aim to identify the effects of BASES exercise recommendations and point out differences if any. Materials and Methods The study is going to be conducted on two groups of participants with 8 subjects each. Out of the two groups of participants, only one group will follow the BASES guidelines for exercise. The other group will have no exercise program. The main target group will be inactive Indian males between the ages of 25 to 50 years who are following a certain exercise regimen put forth by BASES. The BodPod test will be used to measure the levels of body fat, lean body mass and BMI in participants. “The BodPod is a unique technology that uses whole-body densitometry to determine body composition (fat and fat-free mass) in adults and children.” (Sanctuary Medical Aesthetic Center). The BodPod Gold Standard Body Composition Tracking System uses patented Air Displacement Plethysmography to find out the percentage of fat and fat-free mass in adults and children. The BodPod Composition Tracking System is based on the same principle as that of underwater weighing and is the accepted gold standard for measuring and determining body composition. It is the only technology that uses patented air displacement technology to provide accurate results. The primary reason why the BodPOd is used is because it is one of the most accurate and reasonably error free method for calculating body fat levels. The data of participants regarding body fat levels is most crucial and relevant to this study, when determining the effects of BASES exercise recommendations. Other methods of measuring body fat such as bioelectrical impedance and skin fold calipers have error rates of up to 8%. For instance if the body fat percentage of a person is at 20%, the above mentioned methods could show a body fate percentage of either a low 12% or a very high 28%. Misleading information can render the research invalid. Although no testing device can be 100% accurate, the BodPod Body Composition Tracking System provides high levels of accuracy with mild error percentages of 1 or 2% (Sandusky, 2009). Furthermore the BodPod is the safest and most client friendly method to measure body composition. There are no risks accompanying underwater submersion, x-rays, electrical current or pinching as with other measurement devices. Procedures The participants are chosen using Random Sampling Method. The participants will be screened and chosen as some participants may be excluded due to various risk factors. In order to choose participants correctly, the medical history of each participant will be analyzed and they will be chosen only if they are not subject to risk factors that are likely to occur during the experiment. The participants are divided into the control and experiment groups with 8 members in each. Only one group will follow the BASES exercise recommendations. The participants are all male between the ages of 25 to 50 years and are given a diet chart. The diet is to be maintained during the experiment period. The experiment will be conducted over a period of six weeks. A shorter period of time will not yield or show desired results. A study by Khee Gan et al. (2003) concludes that moderate intensity aerobic exercise for a period of six weeks brings about an improvement in aerobic capacity and reduction in visceral fat. The participants will be asked to engage in Moderate Jogging for 30 minutes, three days a week. Moderate jogging is one of the most basic examples of aerobic exercises. They will continue to follow the given diet chart and engage in moderate jogging for the period of six weeks. Before recommending the exercise, each participant’s fitness levels and weight will be taken into account. Based on the fitness levels participants will be given the moderate jogging exercise. Before the beginning of the experiment the body fat percentages of all participants are measured using the BodPod test. The body fat percentages and body composition of each participant is noted down. The body fat percentages of all participants will be recorded at three time periods, namely, baseline, middle and end of the program. All participants will be asked to fill an activity log to ensure that they are following the exercise guidelines and to make a note of all other daily activities they may be involved in during the six-week period. The BodPod test is both quick and accurate. The person is first weighed and then made to enter the BodPod and made to sit inside. There are then three brief measurement periods of 40 seconds each. The BodPod uses computerized pressure sensors to measure the amount of air displaced by the person’s body. This is repeated two more times to ensure accurate results. The second round of tests is done in the third week period. The final round of tests is done at the end of six weeks. The body fat percentages of each participant at the end of the third and sixth week are noted. The results are then compared to infer the effects of BASES recommended moderate jogging on Indian inactive males. Research Design The research design used here is the random sampling method. A sample is a subject chosen from the population for study and analysis. A random sample is one chosen through a method involving an unpredictable component. A sample is considered to be random if the technique for acquiring the sample meets the criterion of randomness. There are many reasons why random sampling method is used. Obtaining information from large population randomly reduces costs, reduces field time and increases accuracy (De Mahón, 2006). The primary advantage of the random sampling method is that it is straightforward and the simplest method of sampling. It aims to ensure that the sample is random and thus representative to make generalizations about the population. According to Aday & Cornelius (2006), random sampling is the least complex of all sampling techniques and most straightforward. The random sampling method is also the most unbiased method due to its random nature. It is also considered to be the most idea sampling technique for statistical purposes. The random sampling method gives each member of the population a fair chance of being chosen for study or analysis. The method is also accepted by the layman as it is fair. The method however, has several disadvantages. Firstly, it is hard to achieve in practice as it requires an accurate list of the entire population. Secondly, each chosen subject must be located and questioned. Thirdly, certain significant attributes of the population can be over or under represented and this can result in error (Washington State University, 2007). Since the sample is random, some groups of the population may not be represented at all. This can again lead to error. Lastly, the method may tend to be expensive as those chosen may be scattered over a wide area. The subjects for the study are primarily Indian inactive males. The reason why only male subjects were chosen is because obesity, fat deposition and the associated complications are found more in Indian males than in Indian females. Indian females are found to be more active than males and hence are not subject to as many risk factors. The main changes that will be done to the participants are dietary changes and exercise patterns. These will not affect the validity of the experiment in any way. On the contrary it will help us identify the effects of BASES exercise recommendations on Indian males. The extraneous variable here could be the participants going against the dietary restrictions at some point during the experiment and eating foods that can increase fat deposition. This will be controlled by ensuring that participants make a note of everything they eat and submitting it every week for the duration of the experiment. This will ensure timely damage control in case of participants going against the dietary restrictions. The reliability of this experiment is high as a tool that measures exactly what is required is used. The BodPod test measures the fat percentage in the most accurate and error free manner. This experiment primarily focuses on fat deposition in Indian males and the effect that BASES exercises have on the same. Hence the instrument used and data collected through the instrument are most relevant. The primary limitations of the experiment are the limited group size and the exclusion of females. A larger group size would have yielded a more generalized result that can be used for the population as a whole. The limited sample size may give ‘freak results’ which are most times difficult to spot. Increasing the sample size is the only way to eradicate this error. The inclusion of females in the sample will give a more comprehensive view of the population in general. There are many ethical factors to be considered during the experiment. Confidentiality will be maintained by giving each participant a number so that their names are not disclosed. The participants will be referred to only by their numbers. All data collected about participants will be kept safe and very few people will have access to the same. The participants can withdraw from the experiment at any point of time. The exercises given to the participants will be performed under my guidance and supervision. Since I am a qualified physiotherapist, any risk factors associated with the exercise recommendations will be handled and managed effectively. Body composition is one of the most basic indicators of health and reflects both physical activity as well as dietary practice. Over time most people tend to gain fat and lose muscle although there may be no outward indication of this. Only accurate measurement of the percentage of fat can help determine the amount of fat and lean tissue in the body. Regular measurement of body fat can enable one to decide their dietary and exercise patterns. The limitations of this study are the random sample and small time period of the experiment. References Bouchard, Claude; Ping An, Treva Rice, James S. Skinner, Jack H. Wilmore, Jacques Gagnon, Louis Perusse, Arthus S. Leon, D. C. Rao (01 September 1999). "Familial aggregation of VO(2max) response to exercise training: results from the HERITAGE Family Study". Journal of Applied Physiology 87 (3): 1003–1008 Chuang C Z, Subramaniam P N, LeGardeur B Y, Lopez A (1998). Risk factors for coronary artery disease and levels of lipoprotein(a) and fat-soluble antioxidant vitamins in Asian Indians of USA. Indian Heart Journal 50(3). Pp 285-91. Donatelle, R J (2005). 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Vol 51, Issue 2. p 183-191 Taylor S J, Viner R, Booy R, Head J, Tate H, Brentnall S L, Haines M, Bhui K, Hillier S, Stansfeld S (2005). Ethnicity, Socio-economic Status, Overweight and Underweight in East London Adolescents. Ethnicity and Health 10(2), p 113-28 Read More