The Effect of Aerobic Dance and Peripheral Heart Action Training

(PHAT) on Aerobic Capacity, Body Mass Index, and Heart Rate

Eka Novita Indra

, Yustinus Sukarmin

, Widiyanto

, Eka Swasta Budayati

Faculty of Sports Science, Universitas Negeri Yogyakarta, Yogyakarta, Indonesia

Keywords: Aerobic Dance, PHAT, VO

Max, BMI, Heart Rate.

Abstract: The purpose of this study was to investigate the effects of combination aerobic dance and Peripheral heart

action training (PHAT) on aerobic capacity (VO2max), body mass index (BMI), and heart rate of

physically-active students. Observational study with one group pre-post test design. Eleven healthy active

college sudent participants were assesed by several tests. They are multistage fitness test (Bleep test) for

aerobic capacity, body weight and height for calculating body mass index, and heart rate palpation prior to

and following six week exercise intervention. Both aerobic dance and PHAT consisted of functional

movement as running or marching in place, turning, jumping, isometric and isokinetic muscle contraction,

and other movement that could activate most system in the body. The exercise lasts approximately 50 to 60

minutes a day, three times a week (aerobic dance once a week, and PHAT twice a week), for total 6 weeks.

This study shows there was 2.32% improvement in VO2max and 1.35% decrease in body composition

Meanwhile, the heart rate increased by fasting condition (normal heart rate: 10.14%, warm-up actrivities

8.68%, training: 15.23%, 10 minute recovery 9.00%). These findings suggest that combination of both

aerobic dance and PHAT facilitate improvement of aerobic capacity, and better body composition. In

contrast, heart rate is significantly increased by fasting in post-test assessment where the student participants

were assumed experiencing bad hydration.

1 INTRODUCTION

Many studies have shown that regular exercise does

not only improve and enhance biophysical capacity

such as strength, endurance, agility, coordination,

balance, and other biomotor components, but also

improves psychological capacity, including self-

perception, motivation, mood level, and self-

confidence. The improved psychological condition

will indirectly have a positive impact on the social

concept of a community, as college students.

Aerobic dance is one of the physical activities

that may not be as popular as other sport activities

such as soccer or badminton, but the percentage of

community involvement in this sport increases

significantly year by year. Nowadays it is not too

difficult to find male instructors or dance aerobic

male athletes, which in the past may still be

considered taboo or unusual. It is due to aerobic

dance or gymnastics are inherently identical to

women alone. Aerobic dance is a kind of sport

activities which dominantly utilizes the glicolisis

oxydative energy system and its functions. This

system is included in aerobic exercises which aim to

improve several physical components, namely

strength and cardiorespiratory endurance, muscle

strength and endurance, and agility, balance,

coordination, speed and power.

Many studies have shown that aerobic dance can

provide positive effects on increasing physical

components, especially those related to one's aerobic

capacity. Conversely, some studies underline that

exercise which is carried out with weights and

pauses (there is a recovery phase in it/interval)

correlated with an increase in muscle mass, or

anaerobic increase in physical capacity. This study

seeks to address the effect of the intervention in the

combination of aerobic dance with a modified

weight training fitness program.

In this study, fitness program refers to special

weight training (internal and external loads) known

as Peripheral Heart Action Training (PHAT). It is

carried out in a measured, orderly manner, and has a

dominant training goal in the components of muscle

strength and endurance. Aerobic dance and PHAT

are two training models that have different goals, but

372

Indra, E., Sukarmin, Y., , W. and Budayati, E.

The Effect of Aerobic Dance and Peripheral Heart Action Training (PHAT) on Aerobic Capacity, Body Mass Index, and Heart Rate.

DOI: 10.5220/0009786703720378

In Proceedings of the 3rd Yogyakarta International Seminar on Health, Physical Education, and Sport Science in conjunction with the 2nd Conference on Interdisciplinary Approach in Sports

(YISHPESS and CoIS 2019), pages 372-378

ISBN: 978-989-758-457-2

they are expected to have an effect on increasing

optimal physical and psychological capacity.

Peripheral heart action training is a form of circuit

training that was brought to the masses in the 1960's

by Mr. America and Mr. Universe Bob Gajda.

Developed by Dr. Arthur Steinhaus, the process

behind PHA training was aimed at keeping blood

circulating throughout the body during the entire

duration of the workout. By training opposing

muscle groups, local lactic acid build up was

avoided while it still allows for continuous training

to occur. High intensity and minimal rest times were

absolute when it came to PHA training. This allows

for maximized body fat loss with minimal muscle

mass loss (Alex Roberts, 2018). This study aims to

investigate the effects of combination aerobic dance

and PHAT on aerobic capacity (VO

max), body

mass index (BMI), and heart rate in physically active

students.

2 METHODS

This research is a quasi experimental with one group

pre-post test design. It employsobservation, tests and

measurement as data collection procedures. Tests

and measurement were carried out before and after

the intervention to the research participants in order

to find out the relationship between the research

variables. The variable of this study consists of

aerobic dance and fitness program (PHAT) as the

independent variables and VO

max, BMI, and heart

rate served as dependent variables. The results of the

study are presented quantitatively.

The subjects of the study were eleven college

students from the Sports Science study program who

were enrolled in the sixth semester (third year of

college). Several inclusion criteria to determine the

research subject were determined Theyare (1)

willing to participate in all stages of the study, (2)

having fit condition and (3) not being injured, and

(4) performing active sports activities (minimum 2x

/ week for the last 2 months).

2.1 Assesment of Body Mass Index

(BMI)

Body mass index (BMI) is a measure of body fat

based on people’s height and weight that applies to

adult men and women. Calculating Body Mass

Index is a simple calculation using a formula BMI =

kg/m

, where kg is weight in kilograms and m

height in metres squared.

Table 1: Body mass index chart.

2.2 Aerobic Capacity Measurement

(VO

max)

The subject's aerobic capacity can be determined by

measuring the prediction of VO

max, for which the

multi-stage fitness test (MFT) is used to measure it.

The multi-stage fitness tests, also known as

PACER (Progressive Aerobic Cardiovascular

Endurance Run) or the PACERtest , the 20 m

Shuttle Run Test (20 m SRT), or the beep test, are

running tests used to estimate an athlete's aerobic

capacity (VO

max).

In the test, subjects must run from one line to

another before the timer beeps. Subjects must

continue running back and forth, reaching the line

before the next beep. Once one can no longer run,

the test finishes and the number of laps is recorded.

As the test continues, the period between beeps gets

shorter. VO

max prediction was obtained from MFT

shuttling level and then was converted using

normative data table which values were presented in

ml/kg/min (Heywood, 2006).

2.3 Heart Rate Measurement

Measuring heart rate is an easy way to identify one’s

health condition, as it provides a real-time snapshot

of heart muscle function. For most adults, a normal

resting heart rate—the number of heartbeats per

minute while at rest—ranges from 60 to 100 beats

per minute. A normal heart rate can vary from

person to person. However, a high or low resting

heart rate can be a sign of trouble (Julie Corlis,

2016). A normal heart rate for adults is typically 60

to 100 beats per minute. A heart rate that is slower

than 60 beats per minute is considered bradycardia

("slow heart") and a rate that is faster than 100 beats

per minutes is termed tachycardia ("fast heart").

There are some experts who believe that an ideal

resting heart rate is closer to 50 to 70 beats per

minute. To check the pulse, one can use their fingers

to feel the pulse, either at the wrist or the side of the

neck. To check the pulse at the wrist (radial pulse),

people should lightly press the index and middle

The Effect of Aerobic Dance and Peripheral Heart Action Training (PHAT) on Aerobic Capacity, Body Mass Index, and Heart Rate

373

fingers of one hand on the opposite wrist, just below

the base of the thumb. Meanwhile, to check the

pulse at the neck (carotid pulse), they should lightly

press the side of the neck, just below the jawbone.

They can count the number of beats in one minute.

2.4 Exercise Protocol

After agreeing to the informed consent, the research

subjects were measured in terms of prediction of

max (MFT), heart rate assesment, weight and

height (BMI). These data were used as pre-

intervention data. Then, they followed a specific

exercise program consisting of once a week aerobic

dance, and twice a week PHAT for total 18 training

session. After 6 weeks of intervention, they were

again measured on the same variables.

2.5 Statistical Analysis

The data were analyzed for normality and

homogenity (Kolmogorov Smirnov and Levene

test), to analyze the behaviour of each variable. The

statistical significance level was set at p<0,05 for all

variables. Pre- and post-training values for all

variables were analyzed using a two-tailed

student’s T-test. All values are presented as mean

± SE.

3 RESULTS

The research subjects, consisting of 8 male students

(72.23%) and 3 female students (27.27%). Male

respondents had an average age of 20,625, while

female respondents had an average age of 20.67.

The youngest male and female students were both

20 years old. The oldest male respondent was 22

years old, while the oldest female respondent was 21

years old. After conducting the pre-test, it shows that

the research population is normally distributed and

the variance of research subject is homogeneous.

The data were analysed to answer the research

question using a paired t-test. The results of

processing research data are described as follows.

3.1 Body Mass Index (BMI)

Based on the results of participants’ weight and

height for BMI meassurement, it can be described in

the table 2.

BMI status of the subjects at pre and post-

intervention was classified as the normal category

with mean 21.71 and 21.41.

Table 2: BMI statistic description.

Statistic Pre-test Post-test

Mean 21,7062955 21,4161236

. Deviation 1,29811476 1,37059303

Minimum 20,06822 19,35404

Maximum 24,01242 23,81424

Figure 1: Pre-post BMI comparison.

Table 3: T-test for BMI.

Variable

T-test for equality of Means

T-

value

T-

table

Sig.

(

2tailed

)

Mean

Difference

BMI 4,320 2,228 0,002 0,29

From the t-test, it can be seen that t count is

4.320> 2.282 (t-table) and the value of the

probability significance is 0.002<0.05, meaning that

there is a significant influence on the training given

to BMI. The Difference mean was 0.29, indicating

that the training given decreased 1.35% of BMI

index.

3.2 Aerobic Capacity (VO

max)

From the results of MFT data analysis, it can be

described in the table as follows:

pretest

20,07

21,71

24,01

19,35

21,41

23,81

BMI

pretest

posttest

YISHPESS and CoIS 2019 - The 3rd Yogyakarta International Seminar on Health, Physical Education, and Sport Science (YISHPESS

2019) in conjunction with The 2nd Conference on Interdisciplinary Approach in Sports (CoIS 2019)

374

Table 4: VO

max statistical description.

Statistics Pretest Posttest

ean 40,4455 41,4091

Standa

d Deviation 4,55749 4,76790

inimum 33,60 33,60

aximum 48,00 50,20

The test result can be presented in the following

categorization:

Table 5: VO

max pre-test categorization.

No Interval

Frequency Percentage

1 Excellent 0 0,00

2 Goo

2 18,18

3 Fai

3 27,27

4 Poo

6 54,55

5 Very poo

0 0,00

Total 11 100

From the table above, it is clear that the

participants’ level of VO

max in the pre-test was

poor, considering the highest frequency 54.55%.

The following table, in addition, demonstrates

the participants’ level of VO

max in the post-test. It

shows poor results, considering that the highest

frequency is in still the poor category at 45.45%.

Table 6: VO

max Post-test categorization.

No Interval

Frequency Persentage

1 Excelent 0 0,00

2 Goo

2 18,18

3 Fai

4 36,36

4 Poo

5 45,45

5 Very poo

0 0,00

Total 11 100

Figure 2: Pre-post VO

Max comparison

Table 7: T-test for VO

max.

Variable

t-test for e

ualit

of Means

T-

value

T-

table

Sig.

(2-

tailed

)

Mean

Difference

max 0,937 2,228 0,371 0,96

From the results of the t-test, it can be seen that

t-count is 0.937<2.282 (t-table) and the value of the

probability significance is 0.371>0.05. It is implied

that there is no significant effect of the exercise

given on VO

max. Viewed from the Mean

Difference number of 0.96, it indicates that the given

training is able to improve VO

max achievement as

much as 2.32%.

3.3 Normal Heart Rate

Table 8: T-test for Normal heart rate.

Variable

T-test for equality of Means

T-

value

T-

table

Sig.

(2-

tailed)

Mean

Difference

Normal

heart rate

3,710 2,228 0,004 9,18

The table shows t-count is 3.710> 2.282 (t-table)

and the value of probability significance is 0.004

<0.05. It implies that there is a significant effect of

the intervention given on increasing the normal heart

rate. The Difference mean was 9.18, indicating that

the exercise given increased the normal heart rate by

10.14%.

3.4 Training Heart Rate (MFT Heart

Rate)

Training heart rate was measured immediately after

the subjects could not followed the rhytm, and thus

cannot continue the MFT.

Table 9: T-test for training heart rate.

Variable

T-test for e

ualit

of Means

T-

value

T-

table

Sig.

(2-

tailed

)

Mean

Difference

Training

heart

rate

9,552 2,228 0,000 26,27

The table shows t-count 9.552> 2.282 (t-table)

and the value of probability significance 0.000

<0.05, meaning that there is a significant influence

on the exercise given to the MFT pulse. Based on

pretest

verypoor

poor

fair

good

excelent

54,55

27,27

18,18

45,45

36,36

18,18

Max

pretest

posttest

The Effect of Aerobic Dance and Peripheral Heart Action Training (PHAT) on Aerobic Capacity, Body Mass Index, and Heart Rate

375

the Mean Difference 26.27, it shows that the

exercise increases the MFT heart rate by 15.23%.

3.5 5 Minute Recovery Heart Rate

Table 10: T-test for 5 Minute recovery heart rate.

Variable

T-test for equality of Means

T-

value

T-

table

Sig.

(

2tailed

)

Mean

ifference

Heart rate

5’Rc

3,214 2,228 0,009 19,09

From the table, it can be seen that t count is

3.214> 2.228 (t-table) and the value of probability

significance is 0.009 <0.05. It implies that there is a

significant effect of exercise given to the 5 minutes

after recovery heart rate. Based on the Mean

Difference 19.09, it shows that the exercise given

increases the 5-minute pulse by 13.49%.

3.6 10 Minute Recovery Heart Rate

Table 11: 10 Minute recovery heart rate.

Variable

T-test for e

ualit

of Means

T-

value

T-

table

Sig.

(2-tailed)

Mean

Difference

Heart rate

10Rc

2,289 2,228 0,045 11

Based on the results of the t-test, it can be seen that

t-count is 2.289>2.228 (t-table) and the value of

probability significance is 0.045<0.05. It implies that

there is a significant effect of exercise given on the

10-minute after recovery heart rate. Based on the

Mean Difference 11, it shows that the given exercise

with 10-minute recovery time increasesthe heart rate

by 9.00%. The results of an increased pulse in this

exercise process can be clarified through the

following picture:

Figure 3: Pre-post heart rate comparison.

Observing the pattern of changes from normal to

recovery heart rate, the hear ratehave the same

pattern. The state of the pre-test and post-test pulse

from normal to MFT training will increase and

decrease from MFT to a 10-minute recovery time. It

also shows that the highest difference occurs in MFT

exercises which has a difference in the heart rate of

26.27. This demontrates that people will experience

an increase at the peak point when they perform the

main activity or the most severe physical activity,

undergoing a decrease at rest. The pattern of heart

rate increase in the pre-test was greater than that in

the post-test and the heart rate decrease in the post-

test was greater or faster in that in the pre-test. This

shows that someone who has been trained will be

faster to reach the peak or training zone and will be

easier to control the pulse after doing high activity or

entering a break.

4 DISCUSSION

It is a necessary for sport college students to have

good nutritional status in order to support their

physical performance. Anthropometric parameters

are the basis for evaluating nutritional status. One

simple anthropometric index that is often used to

monitor a person's nutritional status is the Body

Mass Index (BMI) which is calculated based on

body weight (kg) divided by the square of the height

(m). Ideally sport college students have a

proportional body composition between muscle

mass and body fat. Therefore, aerobic exercise is

usually more recommended. During aerobic

exercise, the body is working at a level that demands

oxygen and fuel and these were provided by the

body's intake. The only waste products are carbon

dioxide and water which are removed by sweating

and breathing. Aerobic endurance training or

aerobic dance can be sub-divided as follows:

a. Short aerobic - 2 up to 8 minutes (lactic /

aerobic)

b. Medium aerobic - 8 up to 30 minutes (mainly

aerobic)

c. Long aerobic - 30 minutes or more (aerobic)

The data show that before and after the

intervention, the entire research subject seemed to

show ideal body proportion as seen from the BMI

value showingthe normal zone. It shows that input

selection process for students is physically good, and

as knowledge increases, it is positively correlated

with students' awareness to enjoy an active lifestyle

so that they can maintain body condition.

81,36

119,54

146,27

122,45

111,18

90,54

130,91

172,54

141,54

122,18

9,18

11,37

26,27

19,09

100

150

200

Pulseratecomparison

pre‐

test

YISHPESS and CoIS 2019 - The 3rd Yogyakarta International Seminar on Health, Physical Education, and Sport Science (YISHPESS

2019) in conjunction with The 2nd Conference on Interdisciplinary Approach in Sports (CoIS 2019)

376

The physical capacity of a person who is often

judged based on VO

max has a very important role

to support a person's performance and productivity,

especially for the sports science faculty students who

will naturally always be associated with physical

activity. The research data showed an increase in

MFT achievement, which was suspected due to a

better heart pulmonary system and anincreased

muscle endurance. This means that the combination

of aerobic and PHAT exercise can provide a positive

influence on the achievement of VO

max. In line

with Alessandropiras' research, et al (2015) which

states that the effects of resistance training

throughout the PHA body can increase muscle

strength and oxygen consumption.

PHAT was a resistance exercise to promote

cardiovascular adaptations, with a decrease in the

power spectral component of vascular sympathetic

activity and an increase in the vagal modulation.

Low-frequency oscillation estimated from systolic

blood pressure variability seems to be a suitable

index of the sympathetic modulation of vasomotor

activity. The beneficial effects of this particular

training is inversely associated with mortality causes

and the prevalence of metabolic syndrome,

independent from cardiorespiratory fitness levels

(Piras, A., et al, 2015).

Resistance exercises using the PHA approach can

be considered as a low-risk treatment for people

with high blood pressure in order to improve blood

pressure, increase muscular strength, and enhance

overall fitness. (Nabilpour, M., & Mayhew, J.,

2018). Gajda stated the benefits of PHA training:

“first, the PHA system of training allows for a

greater work load. Second, it gives one recuperative

buffer in case of an injury, due to the

implementation of the secondary heart action. Third,

it builds stamina due to the continuous blood

circulation. Fourth, it alleviates boredom by proving

itself good for weightlifting and the total physical

fitness.

Participation in 6 weeks of aerobic dance and

PHAT training programe can also reduce body

image dissatisfaction (Attractiveness, Feeling Fat,

Salience and Strength and Fitness) and enhanced

physical self-perceptions (Body Attractiveness and

Physical Self-Worth) (Burgess, G., Grogan, S., &

Burwitz, L., 2006). Combination of aerobic exercise

and the PHAT exercise program influence the

research participants’ BMI. This is because the two

combinations of exercises can have a holistic

impact, which does not only focus on the aerobic

capacity, but also on weight training that promotes

increased anaerobic capacity such as power, muscle

strength, and muscle mass.

Endurance training decreases resting and

submaximal heart rate, while maximum heart rate

may decrease slightly or remain unchanged after

training. The effect of endurance training on heart

rate variability remains inconclusive. This may be

due to the use of inconsistent analysis methodologies

and different training programes that make it

difficult to compare the results of various studies

and thus reach a consensus on the specific training

effects on heart rate variability.

Heart rate recovery after exercise involves a

coordinated interaction of parasympathetic re-

activation and sympathetic withdrawal. It has been

shown that a delayed heart rate recovery is a strong

predictor of mortality. Conversely, endurance-

trained athletes have an accelerated heart rate

recovery after exercise. Since the autonomic nervous

system is interlinked with many other physiological

systems, the responsiveness of the autonomic

nervous system in maintaining homeostasis may

provide useful information about the functional

adaptations of the body. This review investigates the

potential of using heart rate recovery as a measure of

training-induced disturbances in autonomic control,

which may provide useful information for training

prescription (Borresen, J., & Lambert, M. I., 2008).

In contrast to the positive influence on BMI and

increased aerobic capacity, the combination of

aerobic and PHAT exercises actually bear the

opposite effect on the subject's pulse. Data showed a

massive increase in the pre-and post-test heart rates,

which comprise the normal pulse, warm-up pulse,

exercise pulse, and recovery pulse (5 and 10

minutes). Age and fitness level have a big impact on

resting heart rate. A reduction in heart rate for a

given intensity is usually due to an improvement in

fitness but a number of other factors might explain

why heart rates can vary for a given intensity:

a. Dehydration can increase the heart rate by up to

7.5%

b. Heat and humidity can increase the heart rate by

10 beats/minute

c. Altitude can increase the heart rate by 10 to 20%,

even when acclimatized

d. Biological variation can mean the heart rate

varies from day to day by 2 to 4 beats/minute

e. body position, such as lying, sitting, or standing

f. Emotional state and certain medications.

Changes in body proportion (BMI) and aerobic

capacity (VO

max) are two things that are

adaptative. It means that they don't change instantly.

Unlike the pulse of a person who is more sensitive

The Effect of Aerobic Dance and Peripheral Heart Action Training (PHAT) on Aerobic Capacity, Body Mass Index, and Heart Rate

377

and easily intervened so that the fluctuations also

respond more quickly, adjusting one's internal and

external conditions.

5 CONCLUSIONS

Aerobic endurance develops using continuous and

interval trainingwhich is aimed at improving

maximum oxygen uptake (VO

max) andthe heart as

a muscular pump. Therefore, the combination

between two training models could improve one's

physical capacity. Meanwhile, an increased heart

rate (normal, training, 5’ and 10’ recovery) among

participants is caused by dehydration.

ACKNOWLEDGMENT

This research was supported by Research Group

“RG” grants from Sport Science Faculty, Universitas

Negeri Yogyakarta. The authors would like to thank

to field workers team for collecting the data, and

research expert collaborator team for the guidance to

appropriate sources of information.

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2019) in conjunction with The 2nd Conference on Interdisciplinary Approach in Sports (CoIS 2019)

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