Date of Award
5-2023
Document Type
Thesis
Degree Name
Master of Sciences, Fitness & Wellness
Department
Kinesiology
First Advisor
Scott Richmond
Second Advisor
Annie Alameda
Third Advisor
Petey Mumford
Abstract
The thesis, The Effects of Calisthenic Exercises on the Strength and Aerobic Abilities of Sedentary Adult Women, investigates the impact of structured calisthenic training on sedentary women aged 18–40. The study was conducted over four weeks and measured participants' strength, aerobic abilities, balance, and perceived wellness before and after the intervention. Calisthenics, a form of strength training using bodyweight exercises, became popular during the COVID-19 pandemic due to its accessibility and minimal equipment requirements.
Participants engaged in a program consisting of dynamic warm-ups, high-intensity interval training circuits, and cooldowns three times a week. Results showed significant improvements in upper body strength (push-ups), core strength (sit-ups), balance, and aerobic capacity (1-mile run times). These findings align with prior research demonstrating calisthenics’ ability to enhance flexibility, posture, and overall body composition. However, the study found no significant changes in perceived wellness, likely due to the short duration.
The study highlights calisthenics as a cost-effective and accessible way to promote physical fitness, particularly for individuals without access to gym facilities. Limitations included the absence of pre- and post-measurements for weight, muscle mass, and body fat, as well as the exclusive focus on women. Future research could expand to longer durations, mixed-gender studies, and dietary monitoring to deepen insights.
Recommended Citation
Langley, Kathleen, "The Effects of Calisthenic Exercises on The Strength and Aerobic Abilities Of Sedentary Adult Women" (2023). Theses. 1243.
https://digitalcommons.lindenwood.edu/theses/1243
Creative Commons License
This work is licensed under a Creative Commons Attribution-NonCommercial-No Derivative Works 4.0 International License.
