GRU6014 KAEDAH PENYELIDIKAN DALAM PENDIDIKAN

RESEARCH PROPOSAL:

EFFECTS OF THERA-BAND TRAINING ON THE PERFORMANCE OF NEW

ARCHERS

NAMA : AHMADI BIN AHMAD (M20111000592)

MOHD ZULHAZMI BIN MD ZAIN (M20102000710)

ZAINUDDIN BIN ALI (M20111000149)

JANE FRANCISCA SERUTI (M20111000589)

SEMESTER : SEMESTER 1, 2011/2012

PENSYARAH : DR. LEE AI CHOO

EFFECTS OF THERA-BAND TRAINING ON THE PERFORMANCE OF NEW

ARCHERS

Jane Francisca Seruti, Ahmadi Ahmad, Mohd Zulhazmi Zain & Zainuddin Ali.

Faculty of Sports Science, Sultan Idris University of Education 2011

CHAPTER 1

INTRODUCTION

1.1 Introduction

Archery is the art, practice, or skill of propelling arrows with the use of a bow. Archery

has historically been used for hunting and combat; in modern times, however, its main

use is that of a recreational and competitive sport. It can be described as a

comparatively static sport requiring strength and endurance of the upper body in

particular the forearm and shoulder girdle (Ertan, Kentel, Korkuzus and Tumer, 2003;

Mann and Littke, 1989).

Skill in archery is defined as the ability to shoot an arrow to a given target in a certain

time span with accuracy (Leroyer et al., 1993). Archery shooting is described as a three-

phase movement as drawing, aiming and release according to Nishizono et al., (1987).

Each of these phases represents a stable sequence of the collective movements and is

ideal for studying the motor control and skill-acquired. The release phase must be well

balanced and highly reproducible to achieve commendable results in an archery

competition.

Resistance training is a form of strength training in which each effort is performed

against a specific opposing force generated by resistance (i.e. resistance to being

pushed, squeezed, stretched or bent). Resistance exercise is used to develop the

strength and size of skeletal muscles (Anderson et al., 2005). Properly performed,

resistance training can provide significant functional benefits and improvement in overall

health and well-being.

Elastic resistance devices such as Thera-bands are being increasingly used for

muscular conditioning for different aims and population types, as they are more

affordable and more accessible (i.e., can be performed anywhere) than weight

machines (Thomas et al., 2005). These devices allow for a larger range of motion with

both concentric and eccentric muscle contractions (Patterson et al., 2001). Thera-bands

also allow one to exercise in a controlled, safe manner by changing grip width or rubber

stiffness to achieve a greater or lesser intensity of effort (Kraemer et al., 2001). In

addition and unlike free weights, the direction of the resistance does not depend on

gravity since it is aligned with the orientation of the elastic device (Hintermeister et al.,

1998).

Coaches attempting to improve the sports specific performance may consider less

expensive alternatives to strength training machines. The elastic resistance devices like

Thera-bands are increasingly being used for muscular conditioning for different aims

and population types, as they are more affordable and accessible than conventional

weight equipment (Hostler et al., 2001; Thomas et al., 2005). Resistance training with

Thera-bands meets the expectations of strength coaches because they allow the user a

large range of motion through both concentric and eccentric muscle contractions

(Thomas, Mueller, & Busse, 2005).

The utility of transferring potential beneficial musculoskeletal adaptations following a

program of Thera-band resistance training to archery performance for new archers has

a little study. Results of such experiments with new archers would provide important

new knowledge to physical educators, coaches, and archers.

1.2 Objectives

1.2.1 To measure the score of archery performance

1.2.2 To compare the significance different of archery score performance between the

experimental group and control group.

1.3 Hypothesis

1.3.1 The performance of experimental group was higher than the control group.

1.3.2 There was significance different of score in archery performance between the

experimental group and the control group.

CHAPTER 2

LITERATURE REVIEW

2.1 Benefits of Resistance Training

The benefits to properly performed resistance strength training include muscle

hypertrophy, increased musculoskeletal strength, reduced fat body percent, and

improved athletic performance (Baechle & Earle 2000; Washington et al, 2001).

Early strength gains in non-trained athletes are attributed to the neuromuscular learning

that occurs during the early phase of resistance training and the firing of the motor

neurons with each muscular contraction (Baechle & Earle 2000; Washington, et al

2001). Cobleigh and Kaufer (1992) enrolled 980 high school students into a circuit

weight training program that reported statistically significant reductions of heart rate and

fat mass, and increases in flexibility and strength. Scientific literature suggests that

properly designed strength training programs that manipulate volume and intensity can

provide muscular endurance, cardiovascular benefits, and strength gains necessary in

the performance of sport-specific tasks.

2.2 Thera-bands Resistance Training

Thera-band (elastic band) resistance training, like medicine ball training, has emerged

as a potential alternative to traditional resistance training programs. Development of

greater force throughout both concentric and eccentric stretching motions represents a

unique characteristic of Thera-band resistance training. This characteristic is important

for targeting all muscles equally. In addition, unlike traditional resistance training

equipment such as machines, barbells, or dumbbells, elastic bands have no center of

balance. This characteristic makes Thera-bands suitable for beginning weight trainers.

This stretch characteristic of the Thera-bands mimics the range of motion coaches or

athletes are trying to achieve in the performance of the three point jump shot.

2.3 Thera-band training and sports performance

Gonzalez (2009) conducted a study where the purpose of this study was to test the

hypothesis that free form Thera-Band® elastic band resistance training improves

performance of the three point basketball shot in children age 9 to 11 years. Twenty

subjects, were randomly divided into two groups, Non-Elastic Training (control) and

Elastic-Resistance Training (experimental). The participants were physically active, but

were not previously trained in using free weights, machine strength equipment, or

elastic resistance band training methods. Both training groups exercised twice per week

over a six week period consisting of 12 exercise sessions, with both groups performing

the same whole-body dynamic warm-up at the beginning of each training session. In

addition to the dynamic warm-up, participants in the Elastic-Resistance Training groups

also performed four sets of eight repetitions in the squat-to-overhead-press exercise

using Thera-Band® elastic bands. Results of this study demonstrate that six weeks of

supervised whole-body calisthenics with or without Thera-band resistance does not

improve vertical jump height, but does improve three point basketball shot performance

in 9 to 11 year old athletes. Practical application of Thera-bands as a resistance training

option is warranted for logistical reasons including cost and safety, but the quantitative

effectiveness of Thera-band training requires additional experimentation.

In a similar study conducted by Laishram et al., (2008), to investigate the effect of

strength training using Thera-band show results indicating that the strength training of

the upper back, shoulder girdle and arm muscles with Thera-band followed by

respiratory muscles training influence the various parameters of arm-steadiness and

archery performance. 45 National Level Archers within age 16-28 years were assigned

into three groups: Group I (Medicine), Group II (Strength Training) and Group III

(Control). Strength training using Thera-band shows maximum improvement in the

archery performance. The better performance and accuracy of shooting in training

group can be attributed to many factors like proper conditioning of girdle musculature

along with respiratory muscles which plays a key role in stabilizing the shoulder girdle

for accurate shooting in archery.

In summary, current literature incorporating Thera-band training with traditional

resistance exercise have shown significant improvement in power output and strength

for a broad spectrum of athletes including, basketball, baseball, soccer, volleyball,

gymnastics and archery (Rhea, Peterson, Oliverson et al., 2008; Rhea Peterson, Lunt et

al., 2008; Ebben & Jensen, 2002; Newton et al., 2002; Laishram et al., 2008). Although

recent research has shown encouraging results toward the inclusion of traditional

resistance training as part of a general strength program. Thera-bands may prove to be

a safer and more cost effective option for coaches (as compared with more traditional

resistance equipment), particularly when introducing training for new archers with

limited training experience. However, at the present there are limited data available that

address specifically whether Thera-band resistance training is an effective strategy for

archery training for new archers.

CHAPTER 3

RESEARCH METHODOLOGY

3.1 Method and Materials

3.1.1 Samples and Sampling Method

The subjects are made up of 30 new archers, 7 females and 23 males. The mean age

of the participants is 19.7 years of age (±1.18). All subjects stated that they have no

experiences with archery before and were taking archery as a co-curricular activity. 10

subjects (6 females and 4 males) were never involved with any sports while the

remaining 20 subjects were involved in sports other than archery, 6 were participated in

soccer, 3 were in badminton, 2 were in volleyball, 2 were in athletic, 2 were in softball,

and the remaining 5 were involved in netball, silat, floor ball, cricket and tug war

constitutely. Random sampling are done by using a box contain of 30 pieces of small

paper was used to randomly place the participants into either a control or experimental

group. Subjects picked out a paper from the box and not allowed to look into the box.

Number 1 indicates the experimental group and number 2 indicates control group.

3.1.2 Materials

The type of bow used in this study is the basic wooden bows with the poundage of 26

pounds and bowstring length of 68 inches. The wooden bows used is subscribes to the

accepted principle and meaning of the word bow as used in target archery, that is, an

instrument consisting of a handle (grip), riser (no shoot-through type) and two flexible

limbs each ending in a tip with a string nock (2008 FITA Constitutions and Rules,

Chapter 7, article 7.3-Athletes’ Equipment). These bows are stored in a secure location

and are the same bows all subjects used for their pretest and posttest of archery

performance.

The elastic resistance bands were called Thera-Band® System of Progressive

Resistance. System of Progressive Resistance is a series of color coded elastic bands

that progressively increase in resistance from yellow to gold as viewed in Table 1. The

blue bands were used because they provided medium form of resistance. According to

the product literature the force produced by the elastic bands is directly related to the

percent elongation, regardless of length stretched (Page, 2000). As shown in Table 1,

the blue elastic Thera-Band® at 250% elongation produces approximately 13.5 pounds

of force. Prior to every exercise session the bands are visually inspected for cuts and/or

abrasion. When bands are damaged they are discarded and replaced with new ones of

the same model. The bands are also stretched prior to the exercise in order to ensure

they remain elastic and returned to their original form.

Table 1

Thera-Band® Elastic Band Elongation Chart

% Elongation Yellow Red Green Blue Black Silver Gold

50% 2 2.5 3 4.5 6.5 8.5 14

100% 3 4 5 7 9.5 13 21.5

150% 4 5 6.5 9 12.5 17 27.5

200% 5 6 8 11 15 21 33.5

250% 6 7 9.5 13.5 17.5 25.5 40

Colors represent approximate weight in pounds. Thera-Band.com

3.2 Procedure

The purpose of this study is to determine whether Thera-band resistance training is

associated with the improved execution of the archery performance of the new archers.

Specifically, we focused on whether the subjects would improve their archery score

following a four weeks training program. Training sessions are hold twice a week with

each group (experimental and control) performing their particular assigned training

program. The control group is assign to a whole body static warm-up exercise that

flowed from head to leg. The experimental group participated in the same static warm-

up but also incorporated the use of Thera-band training. The Thera-band training

provided minimal to moderate intensity levels for the subjects and aided in mimicking a

loaded range of motion associated with the archery skills.

3.2.1 Pre and Post Test

AAPHER Archery Test is done to evaluate the performance of all the subjects. This test

was developed as a part of sports skills project of the Research Council of AAPHER; it

consists of two ends (total of 12 arrows) with intervening rest from distances of 20 yards

(18 meters) which was the distance from the shooting line to the target butt is 18

meters. The distance remained constant for the pre test and post test. Since all subjects

never involved in archery before, therefore we conducted a session of archery class

before the pre test to teach the subjects of basic shooting skills and also the rules

assisted by the archery coach of the institute.

During the pre test, the subjects stand on the shooting line, aligned with the target butt.

The subjects were given 4 minutes to shoot 6 arrows for two ends. The subjects are

instructed to start shooting after the second whistle’s blow. The first blow indicates that

the subjects ready to shoot. The subject are instructed to stop shooting when the third

blow was given indicated that the time limit to shoot was finished. The same test

procedures were repeated in the post test. The measurements were recorded for each

of the subjects arrow hit the target face.

3.2.2 The Training Groups

The Non Thera-band Training (NTT), or control group consisted of fifthteen subjects and

the Thera-band Resistance Training (TRT), or experimental group consisted of fifthteen

subjects; both groups trained archery for 2 hours, two times per week. Both groups

begin every training session with a static warm-up. The coach conducted the archery

training session for both groups.The NTT consist of 15 subjects ( 5 females and 10

males) followed their routine training program where they immedietly begin the archery

training after static warm-up.

The TRT group also performed a static warm-up protocol and in addition, also

performed the upper body Thera-band training, using the Thera-Band® blue medium

resistance bands. The subjects of the TRT group would complete their warm-up and

immediately go into the first set of upper body excercises for three sets of 15 repetitions

with a timed rest period of 30 seconds between sets. The intensity of the excercise

progress by either increasing the repetitions or reducing the rest period. This protocol

was followed by the TRT group for 8 sessions, two sessions per week for eight weeks.

The pre-session instruction consisted of clearly explaining and demonstrating the use of

the Thera-band and the proper technique to execute the performance of Thera-band

resistance training. The participants are always encouraged to complete all sets and all

repetitions within the set.

3.3 Statical analysis

The Statistical Package for Social Science (SPSS) 16.0 software is used to analyze the

data (Chicago, Illinois). Paired sample t-test is used to find significance result of pre-test

and post-test.