EFFECT OF SELECTED PHYSICAL FITNESS EXERCISES IN MAXIMIZING
MUSCULAR STRENGTH AND ENDURANCE PERFORMANCE OF SELECTED
MALE FOOTBALL PLAYERS IN SHONE PREPARATORY SCHOOL OF GRADE
ELEVEN STUDENTS.
M.Sc. THESIS
MOGES DELLE YADORE
OCTOBER, 2015
HARAMAYA UNIVERSITY, HARAMAYA
EFFECT OF SELECTED PHYSICAL FITNESS EXERCISES IN MAXIMIZING
MUSCULAR STRENGTH AND ENDURANCE PERFORMANCE OF SELECTED
MALE FOOTBALL PLAYERS IN SHONE PREPARATORY SCHOOL OF GRADE
ELEVEN STUDENTS.
A Thesis Submitted to the Postgraduate Program Directorate
(Department of Sport Science)
HARAMAYA UNIVERSITY
In partial Fulfillment of the Requirements for the Degree of
MASTER OF SCIENCE IN SPORT SCIENCE
(COACHING AND THERAPY SCIENCE)
By
Moges Delle Yadore
October, 2015
Haramaya University
ii
HARAMAYA UNIVERSITY
POSTGRADUATE PROGRAM DIRECTORATE
As research advisors, we hereby certify that we have read and evaluated this Thesis entitled Effect
of selected Physical Fitness Exercises in Maximizing muscular Strength and Endurance
performance of selected male Football players in Shone Preparatory School of Grade 11students
prepared by Moges Delle. We recommend that it can be submitted as fulfilling the thesis
requirements
Desta Enyew (PhD)
_____________________
Major Advisor
Signature
Date
Shemelis Mekonnen (PhD) ____________________
Co-advisor
____________________
Signature
____________________
Date
As a member of the Board of Examiners of the M.Sc. Thesis Open Defense Examination, we
certify that we have read and evaluated the Thesis prepared by Moges Delle, and examined the
Candidate. We recommend that the thesis be accepted as fulfilling the requirements for the
Degree of Master of Science in Sport Science (Coaching and Therapy Science).
_______________________
__________________
Name of Chairperson
Signature
__________________
__________________
Name of Internal Examiner
__________________
Name of External Examiner
Signature
_________________
Signature
iii
__________________
Date
__________________
Date
_____________________
Date
DEDICATION
I dedicated this thesis to my beloved wife, Zanebe Zeleke and to my grandfather
Dejach Yadore Abebo
iv
STATEMENT OF THE AUTHOR
First, I declare and affirm that this Thesis is my work. I have followed all ethical and technical
principles of scholarship in the preparation, data collection, data analysis and compilation of this
Thesis. Any matter that is included in the Thesis has been given recognition through Citation.
This thesis is submitted in partial fulfillment of the requirements for a M.Sc. Degree at the
Haramaya University in “Coaching and Therapy Science”. The Thesis is deposited in the
Haramaya University Library and is made available to borrowers under the rules of the Library. I
solemnly declare that this thesis has not been submitted to another institution anywhere for the
award of any academic Degree, diploma or Certificate.
Brief quotations from this thesis may be made without special permission provided the accurate
and complete acknowledgement of source is made. Requests for permission for extended
quotations from or reproduction of this manuscript in whole or in part may be granted by the
Head of the school or Department of sport science when his or her judgment of the proposed use
of the materials is in the interests of scholars. In all other instances, however, permission must be
obtained from the author of the Thesis.
Name: Moges Delle Yadore
Signature______________
Date of Submission: _______________
Department: Sport Science
v
BIOGRAPHICAL SKETCH
The author, Moges Delle was born on February 3, 1984 G.C in Shone town, East Badewacho
Woreda of Hadiya Zone, SNNPR. He started his elementary and junior School in Amburse
Anjulo primary school and Shone Senior Secondary School for High school education. After
completing grade 12 in 2002, he joined Awassa College of Teachers’ Education and graduated
with Diploma in Health and Physical Education in 2004. Also, he began his career in teaching
Physical Education at Shone High School for three consecutive years, and then he joined
Haramaya University, Department of Physical Education and Sport in 2007 in summer program
and graduated with B.Ed Degree in Physical Education and Sport with Biology minor in 2010.
The author began his career in teaching Physical Education and Sport at Shone preparatory
School for three years. And eventually, he joined Haramaya University for M.Sc. Degree
program in Sport Science (Coaching and Therapy Science) in 2013.
vi
ACKNOWLEDGEMENTS
I express my deepest sense of gratitude to my major research advisor, Dr. Desta Enyew, Assistant
professor in the Department of Sport Science, Haramaya University for his encouragement,
Supervision and professional guidance throughout the study period.
I am also grateful to my Co-advisor, Dr. Shemelis Mekonnen, Assistant professor in the
Department of Sport Science, Haramaya University for his valuable suggestions and Constructive
comments during this study.
I am also thankful to Professor Rakesh Dubbe and Dr. Sangeta Rani Assistant professor in the
Department of Sport Science, Haramaya University for their constructive comments on review
meeting of proposal defense.
I express my appreciation to Mr. Tilahun Yohannes, Mr. Neges Tefere, Mr. Wondemagagn Detu,
Mr. Abera Getiso and Mr. Tariku for their kind support during this study.
My special thanks go to East Badewacho Woreda Health Office for allowing me their permission
of Stadiometer, height-weight measuring instrument during the research work.
Special thanks to East Badewacho Woreda Education Office and Shone Preparatory School for
their help in facilitating and arranging me facilities and students during the data collection of this
study.
I am grateful to my beloved wife Zanebe Zeleke for her support and encouragement throughout
my Career.
vii
LIST OF ACRONYMS AND ABBRIVIATIONS
CE
Cardiovascular Endurance
Cm
Centimeter
CRE
Cardio Respiratory Endurance
CGS
Council of Graduate Studies
DF
Degree of Freedom
DGC
Department Graduate Committee
DQC
Data Quality Control
DTT
During Training Test
EBW
East Badewacho Woreda
EG
Experimental Group
EHR
Exercise Heart Rate
GIS
Geographical Information System
Gym
Gymnasium
M
Meter
MD
Mean Differences
ME
Muscular Endurance
Min
Minute
MS
Muscular Strength
1RM
One Repetition Maximum
%-VO2 max
Percentage of Maximum Oxygen Consumption
Para
parameter
PoT
Post Test
PSD
Purposive Sampling Design
PT
Pre - Test
PU
Pushups
viii
RHR
Resting Heart Rate
SE
Standard Error
SNNPR
Southern Nations, Nationalities and Peoples’ Region
SPSS
Statistical Package for Social Sciences
SqT
Squat thrust
ST
Step-Test
SU
Sit-ups
T
Test value
TMR
Twelve Minutes Run
UK
United Kingdom
USDHHS
United States Department of Health and Human Services
Vo2R
Maximum Oxygen Uptake Reserve
YMCA
Young Men’s Christian Association
ix
TABLE OF CONTENTS
DEDICATION
iv
STATEMENT OF THE AUTHOR
v
BIOGRAPHICAL SKETCH
vi
ACKNOWLEDGEMENTS
vii
LIST OF ACRONYMS AND ABBRIVIATIONS
viii
TABLE OF CONTENTS
x
LIST OF TABLES
xiii
LIST OF FIGURES
xiv
LIST OF TABLES IN THE APPENDIX
xv
LIST OF FIGURES IN THE APPENDIX
xvi
ABSTRACT
xvii
1 INTRODUCTION
2
1.1.Background of the Study
2
1.2. Statement of the Problem
3
1.3. Significance of the Study
4
1.4. Objectives of the Study
5
1.4.1 General Objective
5
1.4.2. Specific Objectives
5
2. LITERATURE REVIEW
6
2.1. Physical Fitness Components
6
2.2. Components of Fitness
6
x
2.2.1. Cardio Respiratory Endurance
6
2.2.2. Muscular Strength
7
2.2.3. Muscular Endurance
7
2.2.4. Body Fat and Lean Body Mass
7
2.2.5. Speed
8
2.2.6. Power
8
2.2.7. Agility
8
2.3. Effect of Physical Fitness Exercise on Cardiovascular Endurance
9
2.4. Effect of Physical Fitness Exercise on Muscular Endurance
9
2.5. Speed & Quickness Training
9
2.6. Strength Training for Foot Ball Players
10
2.7. Endurance Training
11
3. MATERIALS AND METHODS
12
3.1. Study Area
12
3.2. Study Materials
12
3.3. Study Design
13
3.4. Source of Data
13
3.5. Target of Population
13
3.6. Sampling Techniques and Sample Size
13
3.7. Inclusion and Exclusion Criteria
13
3.8. Methods and Procedures of Data Collection
14
3.9. Physical Fitness Test procedure
14
3.9.1. Steps Test
15
3.9.2. Squat Test
15
xi
3.9.3. Sit-up Test
15
3.9.4. Push-Ups Test
16
3.9.5. Twelve (12) Minutes Run/ Walk Test (Cooper test)
16
3.10. Methods of Data Analysis
17
3.11. Data Quality Control
17
3.12. Protocol and Ethical Consideration
17
4.RESULTS AND DISCUSSION
18
5. SUMMARY, CONCLUSIONS AND RECOMMENDATIONS
28
5.1. SUMMARY
28
5.2. CONCLUSIONS
29
5.3. RECOMMENDATIONS
29
6. REFERENCES
31
7. APPENDICES
36
xii
LIST OF TABLES
Table
Page
1. Mean and Standard deviation of step test (Pre-test, during training test and Post-Tests) 18
2. Mean and Standard deviation of Squat test (Pre, during and Post test)
20
3. Mean and standard deviation of sit ups data of the participants (pre, during, post test)
21
4. Mean value and standard deviation of Pushups data of the participants (pre, during, post
tes)
23
5. Mean value and Standard deviation of Twelve minutes Run/meter of the participants
(pre, during and post-tests)
24
6. The Mean Differences Value and Significance Level of Each Test Results of the
26
Parameters
xiii
LIST OF FIGURES
Figure
Page
1. Mean comparison among pre, during and post step test results of the
19
Study subjects
2. Mean comparison among Pre, during and post squat thrust test results
of the study subjects
20
3. Mean Comparison among Pre, during and post half Sit-ups test
results of the study subjects
22
4. Mean comparison among Pre, during and post Pushups test results
of the study subjects
23
5. Mean comparison among Pre, during and post test results of
Twelve Minutes Run
24
xiv
LIST OF TABLES IN THE APPENDIX
Appendix Table
Page
1.Normative data of the Step Test
39
2. Normative data of the Squat Test Male (in one minute)
39
3.Norms of Sit up Test for Male (in one minute)
39
4. Norms of Pushups Test for Men (in one minute)
40
5. Norms for 12 Minute Run Tests for Male Athletes (in meter)
40
6. First Month Training Schedule
45
7. Second Month Training Schedule
46
8.Third Month Training Schedule
47
9. Paired Samples T- Test Result of Step Test
48
10. Paired Samples T- Test Results of Squat Test
48
11.Paired Samples T- Test Result of Sit-ups
48
12.Paired Samples T- Test Result of Push Ups
49
13.Paired Samples T- Test Results of 12 Minutes Run
49
14. MD and significance level of each physical fitness parameters pre-during test
50
15. Mean differences value and significance level of physical fitness parameters of pre-post tests. 51
16. Lists of the Subjects participated in the study
54
17. Raw data on step- test
55
18. Raw data on squat – test
56
19.Raw data on Sit-ups test
57
20. Raw data on Pushups - tests
58
21.Raw data on twelve minutes run- tests
59
xv
LIST OF FIGURES IN THE APPENDIX
Appendix Figure
Page
1. Map of Experimental Site
60
xvi
EFFECT OF SELECTED PHYSICAL FITNESS EXERCISES IN MAXIMIZING
MUSCULAR STRENGTH AND ENDURANCE PERFORMANCE OF SELECTED
MALE FOOTBALL PLAYERS IN SHONE PREPARATORY SCHOOL OF GRADE
ELEVELN STUDENTS.
ABSTRACT
Strength and endurance are important components of physical fitness in maximizing football
abilities. The study was conducted to maximize muscular strength and endurance performance
on selected 30 male football players of Shone preparatory school Grade 11 students. These
selected thirty male students were assigned as one group and their age ranges 18 and 19 years.
All subjects participated in physical fitness exercises for 12 weeks i.e., three days per week and
90 minutes duration per day. Pre-test, during training test and post training tests were conducted
on the physical fitness variables such as step test, Squat test, sit-ups, Pushups and 12 minutes
run/walk. The data collected from subjects were analyzed by paired sample t-test to determine
the differences between pre-test and post-test mean value results of the participants of the study.
According to the findings of current study, step test 26.6 (beats per minute) mean differences, and
squat test 7.86 (squats per minute) mean differences were recorded. The mean differences value
of sit-ups and pushups performances of mean differences 8.07 and 8.24 (number per minute)
were respectively recorded. In twelve minutes run 271.16 meters increments were observed. The
results obtained in the study indicate that, there were significant improvements in squat, sit-ups,
pushups, 12 minutes run and in the case of steps test, heart beat was reduced because of
improvement in the performance. It is noted that the final findings of this study were significantly
improved on all physical fitness variables due to the twelve weeks of physical fitness training
program.
Key words: Maximize, Muscular, Strength, Endurance, Physical Fitness and football, players.
xvii
1. INTRODUCTION
This section is intended to provide the background for this study, statement of the problem,
research objectives and research questions. Moreover, it presents other sections such as scope
and Significance of the study of this thesis.
1.1. Background of the Study
Football or Soccer as we know it in the UK, there are 265 million male and female football
Players. The game is played by men, women and children of all ages and levels of abilities.
Success as a player requires an appropriate mixture of mental, physical, technical and tactical
abilities (FIFA, 2007. Football is the most popular worldwide sport which is characterized by
high intensity, short term actions and pauses of varying length (Stroyer et al., 2004). Football is
being played in every nation without exception. Sport has become a popular past time among
the people. Above all, interest in football has been growing in the worlds over the years.
The rapidly increasing popularity of football has also need a demand of excellent performance.
The football practitioners require many attributes to become successful Players. These include
cardiovascular fitness, muscle strength, muscular Endurance, flexibility, agility, Coordination,
skill and tactical knowledge (Teshome, 2012). To succeed in a team sport, football players need
the optimal combination of technical, tactical, physical characteristics and mental motivation
(Bangsbo & Michalsik, 2002).
Football is characterized as an intermittent sport, making physiological demands more complex
than continuous sports such as running (Drust et al., 2000). It requires a number of
physiological qualities to be performed at the highest intensity and skill execution with an
exceptionally high standard of technical ability, as well as a tactical understanding of the game.
Physical qualities of football players include aerobic and anaerobic endurance, strength, agility,
and sprinting ability, jumping and kicking power. Like elite sprinters or distance runners,
football payers generally have extraordinary capacities in one single physical quality (Hoff and
Helgerud 2004).
2
For young players, the most important attributes are high levels of skill in passing, shooting,
dribbling, and heading. The players must be able to execute these skills on a variety of field
surfaces and when the ball is delivered either in the air or on the ground. Once these technical
skills have been achieved, it is much easier for the player to develop the necessary decisionmaking ability, field positioning, speed, endurance, and psychological characteristics. It is
important to first assess the ability levels of the players and then to challenge them at those
levels, which will make the game more enjoyable (Sport science exchange Roundtable, 2000).
Maximum strength is the maximum capability of a muscle or muscle group to generate tension.
It is often measured by the one repetition maximum test (1RM), which is operationally defined
as the heaviest load that can be moved over a specific range of motion, one time and with
correct performance(Marta and Paulo,2003). Strength and conditioning programs have helped
many athletes become stronger, faster, and, in some cases, larger. These programs have also
succeeded in providing athletes with the ability to enhance their performance. It is a commonly
accepted fact that many football skills can be enhanced through proper strength training and
conditioning (Jack, 2001).
Excellent endurance performance capacity has long been recognized as important prerequisite
for on-field performance of football players (Bangsbo et al., 2006; Ekblom, 1986; Reilly,
1997). For instance, a player’s aerobic endurance capacity facilitates performance retention,
which is limited by endurance, throughout a 90-120 minutes game. In addition, it influences the
regeneration capabilities following high-intensity games and training units and the recovery
following brief high-intensity exercise spurts during games or training unit (Broich et al.,
2012). Muscular endurance tests are those in which a number of repetitions are performed with
sub maximal loads (Marta and Paulo, 2003).
Further, well-established anaerobic endurance capacity is important for explosive and
maximum execution of such high-intensity game situations (Ekblom, 1986; Reilly, 1997; Reilly
et al., 2008). Because of the importance of players’ aerobic and anaerobic endurance capacity,
maximizing this capacity is the central element of conditioning training in football players.
Performance control and the design of player-specific training regimen aimed at performance
3
optimization rely on diagnostic methods for the assessment of individual player’s potentials and
capacities.
The effectiveness of many physical performances is related to various basic traits found in boys
and girls including their maturation, body size, physique type. Many of these traits are related to
heredity; others, such as body weight have hereditary implications, also be affected by
environmental influences, including the nature and amounts of exercises, nutritional practices
and health habits (Mazumdar, 2012).
The fitness formula for a well-conditioned football player is a simple one. There are no
shortcuts, no magic pills. A long-term commitment is necessary to reach and maintain a player
full physical potential. The two primary objectives of the strength program are to prevent injury
and enhance the abilities to play the game. Those abilities include strength, speed, power and
the ability to sustain these qualities for an entire game. Also the strength program of a football
player must be intense, brief, and generate the type of muscular gains that are most functional in
playing the game (Hoff and Helgerud, 2002).
Hence, the present study was employed with a view to improve with regard to the relationship
of selected physical fitness variables to maximize the ability of football players of Shone
Preparatory School. Shone town is the investigator’s working area where he served and has
more than seven years work experiences in teaching physical education and sport in Shone
Preparatory School. Within this long period of time he was observed a lot of problem in
muscular strength and endurance performance of football players at East Badewacho Woreda of
Hadiya Zone, SNNPR.
For this reason the investigator selected Shone Preparatory School to conduct a research in
maximizing strength and endurance abilities of this school of grade 11 male students.
1.2. Statement of the Problem
There have been many studies analyzing training program, muscle strength, muscle endurance
and cardiovascular endurance performance. Muscle strength has been suggested to be relevant
to kicking the ball, to tackling and to tolerating physical contact (Drust, 1997). Endurance
4
allowed players to play harder than everyone else, which allowed them to be better defensive
players and have enough strength to hit shots up to the end of the game (Haefner, 2010). Beside
this a few researches have been done on the improvement of physical fitness variable of football
players.
To develop football fitness it is clear that participating in training and conducting research is
mandatory. Investigator’s has more than seven years work experiences in teaching physical
education. Within this time he observed a lot of problems in muscular strength and endurance
performance of Shone students. Research was not conducted at this area in muscular strength
and Endurance performance of football players. Hence, the investigator of this study planned to
conduct a research on this area. The study was expected to investigate the effect of physical
fitness exercises in maximizing muscular Strength and Endurance performance of Shone
Preparatory School selected male football players.
Therefore, the following basic research questions were answered in this study
1. What are the selected physical fitness exercises in maximizing muscular strength and
endurance performance of Shone preparatory school selected male football players?
2. What are the effects of physical fitness exercises in muscular strength and endurance
performance of football players’ after 12 weeks of exercises?
3. What is the change observed in muscular strength and endurance parameters of the
selected male football players?
1.3. Significance of the Study
The main purpose of this study was to examine the effects of physical fitness exercises of
muscular strength and endurance in maximizing performance of selected male football players of
Shone preparatory school at East Badewacho Woreda of Hadiya Zone. This study was reduced
muscular strength and endurance performance problems that occur at Shone preparatory School
of selected football players’. But it does not mean that the outcome of this research is only
restricted to Shone Preparatory School. It could also helps to know which training would help for
football players to improve playing capacity and physical fitness particularly in strength and
5
endurance performance. After finding of the problems, the investigator would suggest solutions
and recommendations in regard with maximizing strength and endurance abilities of grade 11
male students.
1.4. Objectives of the Study
1.4.1 General Objective
The general objective of this study was to examine the effects of physical fitness exercises in
maximizing muscular strength and Endurance abilities of selected male football players.
1.4.2. Specific Objectives
1. To examine the effect of selected physical fitness exercises in maximizing muscular
strength performance of Shone preparatory school students.
2. To assess the effects of selected physical fitness exercises in maximizing muscular
endurance abilities on selected Shone preparatory school of male football players.
3. To investigate the significance changes in muscular strength and endurance performance
of Shone Preparatory School of selected male students.
6
2. LITERATURE REVIEW
This section deals about physical fitness and components, effect of physical fitness exercise on
cardiovascular endurance, effect of physical fitness exercise on muscular endurance, speed and
quickness training, strength training for foot ball players and endurance training were briefly
discussed.
2.1. Physical Fitness Components
As stated by Caspersen et al., 1985, physical fitness is the ability to function effectively in
physical work, training, and other activities and still have enough lefts over to handle the
emergency that might arise. As Caspersen physical fitness is also a set of attribute that people
had or achieve. Being physically fit has been defined as the ability to carry out daily tasks with
vigor and alertness, without undue fatigue and with ample energy to enjoy leisure-time pursuits
and to meet unforeseen emergencies (Caspersen et al., 1985). (According to the American
Medical Association, the general capacity of physical fitness to adapt and respond favorability
for physical effort.) Individuals are physically fit when they meet ordinary and unusual demands
of daily life safely and effectively without being overly fatigued, and have energy left for leisure
and recreational activities.
2.2. Components of Fitness
2.2.1. Cardio Respiratory Endurance
Cardio Respiratory endurance is the ability of the circulatory and respiratory systems to supply
oxygen and nutrients needed for muscular activity and transports waste products from the cells
during sustained physical activity (USDHHS, 1996). Cardiovascular fitness is also referred to
as cardiovascular endurance, aerobic fitness and cardio respiratory fitness. A high level of
cardio respiratory fitness permits continuous physical activity without a decline in performance
and allows for rapid recovery following fatiguing physical activity. A VO2 max test in the
laboratory setting is considered to be the best measure of cardiovascular fitness. Commonly
7
administered field tests include the one mile run/walk, the 12-minute run, and various bicycle,
step, and treadmill tests.
2.2.2. Muscular Strength
Muscular Strength is the ability of the muscle to exert force (USDHHS, 1996). For true
assessment it would be necessary to test each major muscle group of the body. According to
(Foss and Keteyian, 1998), “strength is the force or tension of a muscle or, more correctly, a
muscle group can exert against a resistance in one maximal effort”. Strength is greatest amount
of force a muscle or muscle group can exert in a single effort. Muscular strength is the
maximum force or tension level that can be produced by a muscle group" (Heyward, 1991).
Strength and power share importance with endurance in soccer play. Maximal strength is one
basic quality that influences power performance. An increase in maximal strength is usually
connected with an improvement in relative strength and, therefore with improvement of power
abilities. A significant relationship has been observed between 1RM and acceleration and
movement velocity (Hoff and Helgerud, 2004).
2.2.3. Muscular Endurance
Muscular endurance is the ability of muscle group to continue to perform without fatigue
(USDHHS, 1996). For true assessment of muscular endurance it would be necessary to test
each major muscle group of the body. Laboratory and field tests of muscular endurance are
similar and are based on the number of repetitions that can be performed by the specific muscle
group being tested (example: repetitions of push-ups or abdominal curls). Muscular endurance
can be measured isometrically (static contractions) or isotonically (dynamic contractions).
Muscular endurance is the ability of a muscle or muscle group to perform repeated movements
with a sub-maximal loads (force) for extended periods of times (Gutin, 1980).
2.2.4. Body Fat and Lean Body Mass
Regular football training influences body composition. Loss of body fat in middle-aged men was
in the range of 1–3 kg following 3 months of training, corresponding to a reduction in fat
8
percentage of 1–3%. Specifically, fat mass was lowered by 1.8 kg in young and middle-aged
men playing street football for 45 min, two to three times a week for 12 weeks( Bangsbo, et al.,
2015). A narrative review examining cardiovascular health, body composition, muscle strength
and functional capacity.
2.2.5. Speed
Speed is the ability to move the body or to another with faster response in time. It has been
shown that to improve speed each parts of the body quickly. Football is a game that requires
skill and speed. Speed is the ability to perform a movement within a short period of time.
Speed training is an important football related skill and a component of physical fitness which
enables a player to move from one point athlete needs to work on acceleration, starting ability,
stride rate, speed endurance, and stride length (Neiman, 1995).
2.2.6. Power
Power is the ability to move the body parts quickly while applying the maximum force of the
muscles. Power is a combination of both speed and muscular strength. For example, to have a
good finishing, at middle distance running, an athlete is expected to combine speed and
muscular strength. According to pacific Lutheran university (http://scorecardresearch.com),
power is a function of the amount of work performed per unit of time. The shot put, a tennis
serve, a foot ball shot on the goal, a sprint start, a basketball dunk, and a baseball pitch all
exhibit power. Thus, power can be tested by vertical jump height test.
2.2.7. Agility
Agility is the ability to change the direction of body or its parts rapidly. It is dependent on
strength, reaction time, speed of movement and muscular coordination. Quick start and stops
and quick changes in direction are fundamental to good performance in Football (Nabhendra,
2010). Agility in football, players have to make rapid changes in direction in response to a
moving ball. Football is a game full of direction and speed changes with and without the ball,
and agility training helps players become more alert and improves coordination. A football
player who is agile is able to change direction quickly without losing balance. It includes
9
factors such as speed strength, balance and coordination and is beneficial because it helps a
player’s ability to get and hold onto the ball (Sheppard and Young, 2006).
2.3. Effect of Physical Fitness Exercise on Cardiovascular Endurance
A person’s level of cardiovascular endurance helps to prevent disease, quality of life, and
ability to react to acute physical and mental stress. For healthy individuals, higher
cardiovascular endurance also indicates an elevated level of physical fitness (Eric, 2009).
Aerobic exercises use large muscle groups to increase heart rate. This causes faster breathing
which maximizes the oxygen and nutrients in the blood cells. During maximum aerobic
exercise, the trained individual has increased maximum oxygen consumption and is better able
to process oxygen and fuel can provide more energy to working muscles. Aerobic capacity is
the most widely accepted single indicator of one’s cardio respiratory fitness level and it is one
of the best types of activity for training and maintaining allow percentage of body fat (Probart
et al., 1991).
2.4. Effect of Physical Fitness Exercise on Muscular Endurance
Muscular endurance, which represents multiple muscle contractions or a sustained muscle
contraction over a period of time, for example during running, climbing, swimming, jogging,
running on tread mill at the gym there will be muscle contraction those muscle contraction can
assists the improvements of muscular endurance. During aerobic exercise, minute ventilation
increases and an increased load is placed on the respiratory muscles (Harms et al, 2000).
2.5. Speed & Quickness Training
Speed development is one among the components of physical fitness. A more appropriate term
for an athlete should be, “specific sport speed skill.” For a football player the term should read,
“Position specific football speed skills.” Too much emphasis is placed upon running in a
straight line (40-yard sprint). The speed to play the game of football is specific to the demands
of each position. Football speed is the key to a player’s success not straight-line track speed.
Some athletes run fast in a straight line but do not possess the abilities to quickly change
10
direction. Thus, athletes’ goal is to develop the specific speed and quickness they use to play
their position, and a level of conditioning to sustain that speed and quickness during a game.
Speed and quickness are abilities that an individual inherit from his/her genetic pool. There are
specific physical and neurological assets an athlete must possess to run fast. These are factors a
player have no control over. Athletes cannot develop more speed than their genetic potential
will allow. For instance, an elementary school student can sprint faster than anyone in his/her
school while having no special training or coaching. She/he may not have better shape than the
other kids at school. This is because of the genetic potential of that particular student. There is
nothing better for a football player to improve position specific speed and quickness than
practicing fast and playing fast (Brown et al., 2000).
2.6. Strength Training for Foot Ball Players
The benefit of strength and strength training for footballers is well supported by the researchers.
For example, Reilly (1990) showed that the stronger players outlasted the weaker players in
terms of a regular place in the team, and had reduced injury risks. The researchers recommend
that leg strength in particular is developed, especially in the quadriceps and hamstrings, to help
stabilize the knee joint, which is the most frequently injured joint in football (Reilly, 1990;
Apor, 1998). Similarly, some researchers agreed that knee-extension torque has been associated
with success in the game and that strong hamstring muscles in relation to quadriceps are crucial
to knee injury prevention (Adams, et al., 1992).
The training rules for footballers must therefore reflect this need for good acceleration and
maximum speed. Apor (1998) suggests, in making fitness recommendations for footballers; that
players need to develop the musculature of a sprinter. He mentioned the benefit of maximum
leg-strength training with heavy resistances for developing acceleration and speed. Strength and
conditioning programs for football require the development of, among other qualities, speed
and speed endurance (Kraemer et al., 2004). It is known that in a relative short period, varying
from 5 to 12 weeks, football players are able to improve their running speed, by high-quality
and high-quantity practice, including besides football-specific training, strength and speed
training (Sporis et al., 2008; Kotzamanidis et al., 2005; Ronnestad et al ., 2008). Performance
11
improvements as a result of training programs are influenced by the pre-training level of the
individual players (Bouchard and Rankinen, 2001).
2.7. Endurance Training
According to Ekblom (1994), football specific endurance tests have also been developed
incorporating forwards, backwards and sideways running along with turning and jumping.
Research has demonstrated a relationship between players VO2 max and both distance covered
and sprints attempted during a game. Mean values for elite players have ranged between 55 and
67mL/kg/min (Tumilty, 1993; Davis et al., 1992). The investigator interested to slender the gap
of elite football player endurance training with beginners players (Tumilty, 1993). Although
players can perform conditioning work based around running drills, for example in a variations
of shuttle runs, the best way to develop the required endurance appears to be to include a ball
and relate the drill to game performance. Reilly (2005) discusses the benefits of 3 v 3 small
sided games for young football players, though key variables such as time, pitch size and
motivational climate are important to success.
12
3. MATERIALS AND METHODS
In this Section the experimental site, experimental materials, experimental design, source of data,
target of study population, sampling size and sampling techniques, inclusion and exclusion
criteria, method and procedures of data collection, performance test analysis, methods of data
analysis, data quality control and protocol and ethical consideration were briefly discussed.
3.1. Study Area
East Badewacho Woreda is found in Hadiya Zone, SNNPR. It is located between 70 9` to the
south, and 8015` to North latitude and 3705` to 40000`to east longitude. The Woreda is bounded
by Alaba special Woreda of SNNPR to the North- East and Siraro -Woreda of Oromia Region
to the East, Kadida Gamela Woreda of KembataTembaro Zone and Mirab Badewacho Woreda
which was the former part of Badewacho Woreda to the West and Wolaita Zone to the South.
Woreda’s capital, Shone town is situated at about 345kms away from Addis Ababa on the
asphalt road running from Shashemene to Arbaminch. The special feature in terms of location
of East Badewacho is none boundedness with other Woreda’s of Hadiya Zone except West
Badewacho Woreda from that of 10 Woreda’s of Hadiya Zone and Hosanna town reform
administration, since it is separated by the presence of KembataTembaro Zone between East
Badewacho Woreda and other Woreda’s of Hadiya zone.
(Map of Study Area is shown on Appendix figure 1, page 60)
3.2. Study Materials
The investigator used Shone Preparatory School football ground for field tests as well as to
conduct the training program of the experimental group/subjects. The following materials were
used through the process of the study. These materials are stopwatch, football, measuring tape,
whistle, mats, Stadiometer, marking cones, Rope, pen and score recording sheet.
13
3.3. Study Design
For this study 30 male students with age of 18-19 years were selected from Shone Preparatory
School of grade 11. In this study purposive sampling design was applied. The PT, DTT and PoT
on selected physical fitness, such as step test, Squat test, sit ups, Pushups and Twelve minutes
run/walk (Cooper test) were administered for the selected experimental group. The studies
subjects were engaged in designed training program for twelve weeks. The training schedule
includes three days per week i.e., Monday, Wednesday, and Friday. Totally 36 days in three
months (February, March and April, 2015) was planned for training sessions in which 90
minutes were allotted for each session. In this study a single group for experimental purpose
was participated and standard norms were applied. Thus, there was no a control group in this
study.
(Training schedules were shown on appendix table 6-8, pages 45-47)
3.4. Source of Data
The primary data were collected from experimental study group through pre, during and post
tests on selected physical fitness parameters. The secondary data were collected from different
written materials like journals, prior researches works, published books and other documented
materials.
[
3.5. Target of Population
The study populations were Shone Preparatory School of grade 11 male, students between ages
of 18 and 19 years in East Badewacho Woreda of Hadiya Zone, SNNPR. The investigator of
this study selected only 30 students from the total of 220 grade 11 male students based on
selection criteria.
3.6. Sampling Techniques and Sample Size
14
To this specific study the investigator followed purposive sampling technique. In this research
instances, the researcher wished to use small number of participants on the basis of participant
knowledge, skills and abilities. Its elements and purpose of the study may be members of
subjects are easily identified from its larger population (Babbie, 2007). The selection of subjects
based on their grade level, age, health status and on their interest to participate in physical
fitness exercises program of muscular strength and endurance. The sample size of this study
contained 30 selected male students between the ages of 18 and 19 years from 220 grade 11
male students of Shone Preparatory School at EBW, Hadiya zone, SNNPR.
3.7. Inclusion and Exclusion Criteria
Subjects who Grade eleven students and who fulfill a questionnaire for history of health status
and whose ages are between 18 and 19 years were included in this study. In addition to this, the
subjects who have any recent physical injury and poor medical conditions have not participated
in this study.
3.8. Methods and Procedures of Data Collection
After giving training for selected male students of football players’ quantitative data were
collected using the appropriate physical fitness Variables as mentioned below.
1. Steps test: to measure muscular strength-endurance of legs in connection with
Cardio-respiratory ability
2. Squat test: to measure lower body or leg muscular strength-endurance
3. Sit ups: to measure muscular endurance of abdominal muscle.
4. Pushup tests: for measuring muscular strength-endurance of arms and chest.
5. 12 minutes run/walk: for measuring cardiovascular endurance.
The data was recorded by the investigator with the help of one assistant data recorder
3.9. Physical Fitness Test procedure
15
The following fitness tests as the parameter of physical fitness variables were recorded for pretest, during training test and post-tests of the study.
3.9.1. Steps Test
Before starting this test the investigator collected essential instruments for this test, such as 12
inches or 30.61cm bench, stopwatch, and heart rate monitor (optional). By the help of assistant
data recorder the investigator took subjects’ resting heart rate before performing warm-up
exercise. Purpose of this steps test was to measure cardio respiratory fitness.
The Subjects stood in front of a step bench. Assistant data recorder ordered commands to “Go”,
and then the stop watch started counting. Subjects started steps up and down on the flat form at
a rate of steps in one minute. The complete of up and down steps were counted as one step of
up and down. The subjects stopped up and down immediately on completion of the test, and the
heart beats were counted for 15 seconds. Finally we multiplied these 15 seconds by 4 in order to
get the beats per minute (McArdle et al., 1972).
3.9.2. Squat Test
Before starting this test the investigator collected essential equipment for this test, such as Stop
watch, mats and Score record sheets. This test was used to measure lower body or leg strength
also raising heart rate during training sessions. Before test, the subjects performed warming –
up exercise properly. Subjects stood upright in front of a mat with their feet shoulder wide
apart. Assistant score recorder ordered to ‘Go” then stop watch started counting. Subject’s
squats down lightly pushes down and Jump up, repeats this sequence of movements until they
are unable to continue with no rest in one minute. The assistant data recorder counted and
recorded the number of successfully completed squats (Fry et al., 2014).
3.9.3. Sit-up Test
Before starting this test the investigator collected the equipment for this test such as mat, stop
watch, pen and score record sheets. The participants performed enough warming up and
stretching exercises. The Subjects lie on back, hands on back of neck with fingers clasped,
16
knees bent less than 90 degrees, feet on floor and heels no more than 12 inches from buttocks.
Up torso until elbow is in contact with knees and return to starting position. Subjects were
encouraged to perform one or two trial repetitions before test. The complete of one sit ups (up
and down) of repetitions were counted as one half sit up. The assistant score recorder recorded
number of repetitions of sit-ups performed in 60 seconds (YMCA, 2000).
3.9.4. Push-Ups Test
The muscles of the upper body and shoulders are another frequently measured muscle group.
Push-up is used to measure the strength and endurance of upper body muscle groups. Less
muscular strength and endurance of the upper body and shoulder group may increase the
chances that a person may have shoulder pain.
In this test, only the upper body is load. Before starting this push up tests the participants
performed warming up and stretching exercises.

The subjects started push-up (military position)

Participant hands were shoulder wide apart

Arms extended straight out under the shoulders

Back and legs in a straight line, and toes curled under.

Starting in the up position,
 Hands were slightly ahead of the shoulders in the proper position
for the downward motion.
 Lower until the chest is about 2 inches from the floor with the
elbows bent at 900 and raise up again.

The completion of one complete push up (down and up) was counted as one pushup.

The total numbers of pushups the subjects did in one minutes were recorded as their
scores.
3.9.5. Twelve (12) Minutes Run/ Walk Test (Cooper test)
The subjects of quasi experimental group started running on athletics track. The subjects did
their best to run many laps around running track for 12minutes. When 12 minutes over the
17
subjects stopped running and they stood on their spot. Then, the amount of distance covered by
subjects within twelve minutes and the exercise heart rate (EHR) of each subject were measured
in meter and beat per minute. In addition, after getting plenty of resting time, resting heart rate
(RHR) of the subjects was measured in best minute.
3.10. Methods of Data Analysis
The data was collected through physical fitness assessment tests and analyzed by using
computerized statistical package software of version twenty (SPSS V20). The paired sample ttest was used to compare the data among pre test, during training test and post tests. Level of
significance was < 0.05%.
3.11. Data Quality Control
To ensure quality of the data of muscular strength and endurance the standardized physical
fitness test was used with appropriate tools. To reduce the mistakes which could be occurred
during data collection and to collect the appropriate data the assistant fitness test recorder was
trained among physical education teachers of Shone preparatory school. Additionally, all tests
were recorded with photograph and video recorder for further checkup on test procedures.
3.12. Protocol and Ethical Consideration
The study was designed in such way that ethical issues were properly addressed. Privacy of the
participants and confidentiality were strictly observed and maintained throughout the study. The
study was conducted under Haramaya University rules and code of conduct in governing
research activities and ethical issues. The written consent/ agreement form was given and
informed to the concerned bodies.
18
4. RESULTS AND DISCUSSION
This chapter deals with the analysis of data collected from the samples under this study. The
purpose of the study was to evaluate the effects of physical fitness exercises in maximizing
muscular strength and endurance performance of selected football players in Shone preparatory
school of grade 11 male students. To achieve the purpose of the study 30 male students from
Shone preparatory school were selected as subjects and their age was 18-19 years. They were
assigned in one group and the selected exercises were given for 12 weeks. The variables which
were selected for this study were Step test, squat test, sit ups, pushups and 12 minutes run.
Pre-test, during training test and post training tests were conducted for all 30 study subjects and
the test results were recorded. The collected data were analyzed by paired sample t-test using
Statistical Package for Social Sciences (SPSS) version twenty (V-20) software. The results for
each variable are presented in tables and graphs as depicted below.
4.1. Mean and SD Values of Step Test Performance (min)
Table 1. Mean and Standard deviation of step test (Pre-test, during-test and Post-Tests)
Experimental group
Variable
N
PT
DTT
PoT
ST
30
148.46±4.38
136.1±8.01
121.86±8.05
Values are in the form of mean + SD = standard deviation, PT, = pre training test, DTT= during
training test, PoT= post training test, ST = step test.
19
160
148.46±4.38
136.1±8.01
140
121.86±8.05
120
100
Pre Test
80
During test
60
Post test
40
20
0
PT
DTT
PoT
Experimental group
Figure 1. Mean comparison among pre, during and post step test results of the study
subjects
The above table 1 and figure 1 showed that there was significant change in pre-post test results.
The improvement was seen on step test mean differences values due to the twelve weeks physical
fitness training, in which the subjects were engaged in. The mean value for step test before
training was 148.46 + 4.38 beats per minute, during training test results was 136.1 + 8.01 beats
per minutes and post training results mean value of step test was 121.86 + 8.05 beats per minutes
after twelve weeks training program. The mean differences value was decreased by 26.6 beats
per minutes. This finding showed that there was a significant improvement on cardiovascular
fitness performance of the study subjects after 12 weeks training.
The step test result was compared with an international step test norms among similar age groups
that range from 18 and 19 years (www.topendsport.com). The international step test norms is
148- 121 for this age groups while the step test mean value result of this study was 121.86.
Hence, the study result has fallen in above average standard (norms found on Appendix, page
39).
20
4.2. Mean and Standard deviation Values of Squat Test (number/min)
Performance
Table 2. Mean and Standard deviation of Squat Test (Pre, during and Post test)
Experimental group
Variable
N
PT
DTT
PoT
Sq
30
34.4±5.57
39.83±5.91
42.26±5.67
Values are in the form of mean + SD = standard deviation, PT, = pre training test, DTT= during
training test, PoT= post training test, SqT = squat test.
45
40
35
30
25
20
15
10
5
0
39.83±5.91
42.26±5.67
34.4±5.57
Pre Test
During test
Post test
PT
DTT
Experimental group
PoT
Figure 2. Mean comparison among Pre, during and post squat test results of the study subjects
As depicted above in table 2 and figure 2 the squat test mean value and standard deviation of
pre training test results was 34.4±5.57, during training test results was 39.83±5.91 and post
training test result was 42.26±5.67. When we compare performance of pre -training test result
with post training test result of the squat mean difference was 7.86 squat per minutes. The finding
of this result showed an improvement in the squat performance of the participants after three
months exercise of this study. It also showed the 3 months physical fitness training program had
21
positive effects on the performance of participants’ muscular strength and muscular endurance
performance.
In this study, comparison was made between the international squat norms and squat test result of
this finding. Based on international squat test norms the age group range from 18 to 25 years is
from 39- 43 squats per minute(Boot Camp,2013) while this study result depicted 42.26 squats,
per minutes for the same age group. Thus, the result found in this study is above the average
standard. (Norms found on appendix, page 39).
4.3. Mean Values of Sit Ups (number/minute) Performance
Table 3. Mean value and standard deviation of sit ups data of the participants (pre, during,
post test)
Experimental group
Variable
N
PT
DTT
PoT
SU
30
32.03±5.97
36.9±5.48
40.10±4.64
Values are in the form of mean + SD, SD = Standard deviation, PT, = pre training test, DTT=
during training test, PoT= post training test, SU =Sit ups.
22
45
36.9±5.48
40
35
40.10±4.64
32.03±5.97
30
25
Post Test
20
During test
15
Pre Test
10
5
0
PT
DTT
Experimental group
PoT
Figure 3. Mean value Comparison among Pre, during and post Sit-ups test results of the study
subjects
The above table 3 and figure 3 showed that there was a significant difference in before the
exercises and post training after 12 weeks of individuals’ sit- ups performance. The mean values
of pre test results of sit up was 32.03±5.97 mean values and SD, during training test result of sit
up was 36.9+5.48 and post training test result of sit up was 40.10+4.64. To finding this study
results the researcher was compared the mean value of pre training test results with the post
training test results. There was the significant increment was observed in the sit ups with in 8.07
mean differences after twelve weeks fitness exercises.
The study has comparative examined the sit-ups for age group ranged from 18 to 25 years. The
sit-ups (number per minute) at international standard norms range from 42 to 40 sit-ups (Golding,
et al., 1986) where as the finding for this study was 40.10 sit-ups per minute. Therefore, this
study result is above the average standard (Norms found on appendix, page 39).
23
4.4. Mean Values of Pushups Performance number/minutes
Table 4. Mean value and standard deviation of Pushups data of the participants (pre,
during, post test)
Experimental group
Variable
N
PT
DTT
PoT
PU
30
25.26±2.92
28.72±3.94
33.5±5.10
Values are in the form of mean + SD, SD = Standard deviation, PT, = pre training test, DTT=
during training test, PoT= post training test, PU = pushups.
35
30
28.76±3.94
33.5±5.10
25.26±2.92
25
20
Post Test
15
During test
10
Pre Test
5
0
PT
DTT
Experimental group
PoT
Figure 4. Mean comparison among Pre, during and post Pushups test results of the study subjects
The above table 4 and figure 4 revealed the mean values of pushups test results. The mean values
of pushups of pre training test results was 25.26 + 2.92, during training result of pushups mean
value was 28.76 + 3.94( Standard deviation) and post training test results after twelve weeks
exercises was 33.5. When we compare the mean value of pushups performances of pre training
test results with post test results of the participants after twelve weeks of exercises were
improved by 8.24 + 5.10 mean differences and standard deviation.
24
The result of pushups for the study subjects was compared with that of an international standard
test norm for age group ranges from 15 to 19 years. The international standard test norms ranged
from 29 to 38 pushups, number per minutes (Golding, et al., 1986) while this study has
demonstrated the finding to 33.5 pushups (number per minutes) for the same age groups.
Therefore, the result of this study in good standard (Norms found on appendix, Page 40).
4.5. Mean Standard deviation of Twelve Minutes run Performance (m)
Table 5. Mean value + SD of Twelve minutes Run (meter) of the participants’ (pre, during
and post-tests)
Quasi Experimental group
Variable
N
PT
DTT
PoT
TMR
30
2572.3±171.3
2723.9±150.32
2843.46±68.7
Values are in the form of mean + SD, SD = are standard deviation, PT, = pre training test,
DTT= during training test, PoT= post training test, min = minute and TMR = twelve minutes
run.
3000
2572.3±171.3
2723.5±150.3
2843.46±68.7
2500
2000
1500
1000
Post Test
During test
500
Pre Test
0
PT
DT
Experimental group
PoT
Figure 5. Mean comparison among Pre, during and post test results of Twelve Minutes Run
25
As depicted on the above table 5 and Figure 5 that there was a significant improvement observed
in twelve minutes run (in meter) pre-post training tests mean values score of 12 weeks exercise.
The mean value of pre training tests results of twelve minutes run was 2572.3 + 171.3, during
training test mean value result was 2723.9 + 150.32 and post training test mean value result of
twelve minutes run were 2843.46 + 68.7. From these results the researcher were observed the
significant improvements in their performance of the subjects due to physical fitness exercises.
When we compare 12 minutes run of pre and post test result of the participants after 12 weeks of
exercises program. It showed a significant increment on the performance of the subjects within
271.16 meters mean differences. This result showed there was significant improvement in the
performance of the participants’ cardiovascular abilities.
The standard norms for 12 minutes run test for male athletes whose age ranges from 17 to 19 was
compared with the study result. Standard norms for this test ranges from 2700 – 3000 meters
(Cooper, 1968) while the study result was found to be 2843.46 meters in 12 minutes run. Hence,
the result of this finding is above average standard (Norms found on appendix, page 40).
26
4.6. The Mean Difference Value and Significance Level of Each Physical
Fitness Parameters
Table 6. The Mean Differences Value and Significance Level of Each Test Results of the
Parameters
Variables
Step test
Squat test
Sit up
Push up
TMR
Para
Para
MD
(I)
(II)
(I-II)
PoT
PT
26.6
0.000
DTT
12.36
0.000
PT
7.86
0.000
DTT
5.43
0.000
PT
8.07
0.000
DTT
4.86
0.000
PT
8.24
0.000
DTT
3.5
0.000
PT
271.16
0.000
DTT
151.63
0.000
PoT
PoT
PoT
PoT
Sig
Para = parameter I and II, PT = pre training test, DTT= during training test, PoT= post
training test, MD= mean differences, Sig= significances, TMR = Twelve minutes run.
As depicted on the above table 6, the table showed results of step test, squat test, sit up, pushups
and twelve minutes run. The mean difference value of step test from pre-test and post test result
was 26.6 beats per minute as compared pre test to during test 12.36 beats per minute. These
indicate the mean differences value varies from one test to another. Similarly, squat performance
was increased with 7.86 and a significant improvement was recorded after three months of fitness
exercises. However sit up performance was increased with 8.07 due to twelve weeks of physical
fitness exercises for football players’ performances. According to push up tests there was a
significant increment observed on mean differences between pre and post test after three months
of fitness exercises within 8.24 mean differences. When we compare pre-post test results of the
27
12 minutes run after the exercise program of twelve weeks, there was an increased mean
difference within 271.16 meter distances.
The findings of this study results showed there were significant improvements on three months
physical fitness exercises parameters in football players. As supported by Hopkins et al., (1999)
significant improvements in all functional physical fitness on their participants including cardio
vascular endurance, body agility, balance flexibility and body fat was reported.
The results of these findings were compared with that of international standard norms. According
to standard norms the test result of Step test, Squat test , Sit-ups and 12 minutes run were in the
above average standard and pushups test result in Good standard level with the norms (see
standard norms on appendix, pages 40-41).
28
5. SUMMARY, CONCLUSIONS AND RECOMMENDATIONS
5.1. SUMMARY
 Football performance means the ability of the players of muscular strength and endurance.
There had been football players’ performance problems which could be from muscular
strength and Endurance performance of football players at East Badewacho Woreda of
Hadiya Zone, SNNPR, Ethiopia.
 The aim of this study was to examine the effects of physical fitness exercises in
maximizing muscular strength and Endurance abilities of selected male football players.
The change observed in muscular strength and endurance parameters of the selected male
football players after 12 weeks of training program.
 To achieve the purpose of this study, 30 male students with age of 18 and 19 year were
selected from Shone preparatory school of grade 11 students. In this study purposive
sampling design was applied, Pre test, During training test and Post test on selected
physical fitness parameters from their muscular strength and endurance exercises. The
parameters used to measure muscular strength and endurances were step test, Squat test, Sit
ups, Pushups and Twelve minutes run/walk were administered for the selected
experimental group.
 The exercise schedule was designed for twelve weeks. At which three days exercise session
per week with 90 minutes durations and low to moderate intensity was applied. Each 90
minute sessions were divided in to three phases: warming up, main parts and cooling down.
The data were collected and analyses were done using SPSS version twenty (V-20)
software.
 The paired sample t-test was used to compare the mean value of pre test and post tests of
this study. Based on the result analysis made, at the end of the study significant
improvements were observed in cardiovascular endurance, muscular strength and muscular
endurance performance of the study subjects. In step test result a heart beats was reduced,
because it shows improvement on the performance of the study subjects.
29
5.2.
CONCLUSIONS
Based on the major finding of this study the following points were stated as the Conclusions.
 The finding of this study showed that, there were improvements on cardio-respiratory
endurance of the subjects in 12 minutes run with 271.16 meters mean differences and
step test results with 26.6 beats per minute mean differences.
 The result of the study showed improvement in squat test performance with 7.86 squats per
minute of the subjects who took part in three months exercise program of this study. It
showed that, the 3 month physical fitness training program had effects on the muscular
strength and endurance performance of the participants.
 The results of the study showed increments in sit-ups and pushups test results with 8.07
sit ups (number per minute) mean differences and 8.24 pushups (number per minute)
mean differences.
 These results showed, that the 3 months physical fitness training program had effects on the
performance of subjects’ muscular strength and endurance performance and in step test
results a heart beats was reduced, because it shows improvement on the performance of the
study subjects.
5.3. RECOMMENDATIONS
By considering the major findings and discussion of the study, the following recommendations
were made.
 As effects of physical fitness exercise on muscular strength and endurance performances
of football players’ coaches, sport science teachers and others sport commission officers
should consider exercise as a part of main work for all football players.
30
 To improve the strength and endurance proficiencies of football players, the responsible
bodies should provide financial, material and motivational supports.
 A responsible body like East Badewacho Woreda Education Office has to collaborate
with the Woreda Sport Commission Office football project to maximizing football
performance of Shone preparatory school as well as other youths.
 Future researches may follow the methodology more sophisticated while using more
subjects of current study in order to maximize football performance by using longer
training period.
 Further researchers may conduct studies on more different types of Physical fitness
Components that could improve football players’ performance.
31
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36
7. APPENDICES
7.1. Health History and Physical Readiness Questionnaire
To be filled by the participants
This questionnaire is designed to obtain information on the health status and physical readiness
of the subjects participating for the research study. To make this questionnaire more brief and
clear Amharic version is prepared in addition to this one.
For players: If you are willing to become participant in this research Project, please read the
following question carefully and indicate your correct response to each question by encircling it
on the choice letter given. (By Amharic version or this one as you want).
1. Do you have recent physical injuries such as bone, muscle and joints, which will be
aggravated by physical exercise?
A. Yes
B. No
If yes, indicate the type of injury that you have_____________________________________
______________________________________________________________________
2. Are you taking any medicines prescription recently?
A. Yes
B. No
If yes, name them below:
Name of drug
Dosage
_______________________
__________________
_______________________
__________________
_______________________
__________________
3. Please identify any medical problems that you had
A. Cardiovascular
C. Respiratory
E. None
37
B. Neuromuscular
D. Metabolic
4. Do you currently drink more than the average amount of alcohol per week?
A. yes
B. No
5. Do you suffer from heart condition?
A. Yes
B. No
C. I do not know
6. Is there any history of Coronary heart disease within your family?
A. Yes
B. No
7. Have you ever felt pain in your chest when you do physical exercise?
A. Yes
B. No
8. Do you have kidney problem?
A. Yes
B. No
9. Do you currently smoke?
A. Yes
B. No
10. Do you know any other reason why you should not participate in a program of physical
Activity?
A. Yes
B. No
If you say yes, explain your reason here
___________________________________________________________________________
_________________________________________________________________________
11. Have you ever suffered from back pain?
A. Yes
B. No
12. Do you suffer from asthma?
A. Yes
B. No
13. Do you suffer from high blood pressure?
A. Yes
B. No
38
14. Do you have any allergies?
A. Yes
B. No
If You’re Answered Yes to One or More Questions
You take medical examination and physician advice; depending on your results of medical
examination determine your participation on this study.
We hereby state that we read, understood and answered honestly the questions above. I also
state that I wish to participate in activities, which may include muscular strength and Endurance
Exercises.
Trainee’s code No
_____________
Trainer’s Signature: _____________
Date: _________________________
Investigator’s Name___________
Signature: _________________
Date: __________________
(American College of Sport medicine, 1997).
39
7.2. Norms of Each Physical Fitness Tests
Table .1.Normative data of the Step Test
Age
Excellent
Above average
Average
Below average
Poor
< 121
148-121
156-149
162-157
>162
16 to 19
Male
Source: (www.topendsport.com)
Table: 2. Normative data of the Squat -Test Male (in one minute)
Rating
Male
Age
18-25
26-35
36-45
46-55
56-65
>65
Excellent
>49
>45
>41
>35
>31
>28
Good
44-49
40-45
35-41
29-35
25-31
22-28
Above Average
39-43
35-39
30-34
25-38
21-24
19-21
Average
35-38
31-34
27-29
22-24
17-20
15-18
Below Average
31-34
29-30
23-26
18-21
13-16
11-14
Poor
25-30
22-28
17-22
13-17
9-12
7-10
Very Poor
<25
<28
<17
<13
<9
<7
Source: (Boot Camp, 2013)
Table: 3.Norms of Sit ups Test for Male (in one minute)
Age
18-25
26-35
36-45
46-55
56-65
Excellent
60-65
55-46
50-42
50-36
42-32
Good
48-45
45-41
40-36
33-29
29-26
Above average
42-40
38-36
34-30
28-25
24-21
Average
38-36
34-32
29-28
24-22
20-17
Fair
34-32
30-29
26-24
21-18
16-13
Poor
30-26
28-24
22-18
17-13
12-9
Very Poor
24-12
21-6
16-4
12-4
8-2
Source: (Golding, et al., 1986).
40
Table: 4.Norms of Pushups Test for Men (in one minute)
Age
15-19
20-29
30-39
40-49
50-59
Excellent
>39
>36
>30
>22
>21
Good
29-38
29-35
22-29
17-21
13-20
Average
23-28
22-28
17-21
13-16
10-12
Fair
18-22
17-21
12-16
10-12
7–9
Poor
< 17
< 16
< 11
<9
<6
Sources: (Golding et al., 1986)
Table: 5.Norms for 12 Minute Run Tests for Male Athletes (in meter)
Age
Excellent
Above Average
Average
Below Average
Poor
13-14
>2700m
2400-2700m
2200-2399m
2100-2199m
<2100m
15-16
>2800m
2500-2800m
2300-2499m
2200-2299m
<2200m
17-19
>3000m
2700-3000m
2500-2699m
2300-2499m
<2300m
20-29
>2800
2400-2800m
2200-2399m
1600S-2199m
<1600m
30-39
>2700
2300-2700m
1900-2299m
1500-1999m
<1500m
40-49
>2500
2100-2500m
1700-2099m
1400-1699m
<1400m
>50
>2400
2000-2400m
1600-1999m
1300-1599m
<1300m
Source (Topend sports.com).
41
7.3. Description of the Study Design
The selection of 30 male subjects, because of up to the end of exercises schedule two or more
subjects might be dropout from exercise training at least 20-25 subjects may complete 12 weeks
(Three months) exercises, these subjects enough would be for my study result analysis.
Gender and age groups of the subjects: on the selection of male students the investigator
based on their social expectation and cultural influences because in our environment the society
expected football game was only for males, for this reason the society does not permit females
to play football. The researcher had based on the above reason for selecting only male students.
The selection of ages were based on the average age groups of the school; the average age in
Shone Preparatory School students ranges between 17-20 years, the investigator for his study
purposively had selected the average age groups of 18 and 19 years.
Three months of training schedule (February, March and April): In the per iodization of
the exercises schedule, 3 months or 12 weeks were selected. In the selection, the investigator
depended on exercise program that includes annual plan monthly plan, weekly plan and training
lesson/unit plan (Jakl, 2008). According to Jakl 8 to 12 weeks of training program is essential to
maximize individuals’ physical fitness abilities. Based on this idea the investigator purposively
took 12 weeks training program.
Training days per week: Three days per week were selected because internationally 3-4 days a
week for vigorous activities were recommended. The investigator had taken the minimum
3days and after six weeks of training the investigator had evaluated the performance of the
subjects (treatment test or during training test).
In the selection of training days the investigator fixed the days based on the rule and regulation
of the school. The school days were from Monday to Friday. Therefore, the first day exercises
was on Monday afternoon at 5:00 to 6:30pm, second day exercises was on Wednesday
afternoon 5:00 to 6:30pm and third day exercises was on Friday morning 7:00 to 8:30am.
Duration of time for each session: The duration of exercise times for each session of this
study were 90 minutes (one hour and thirty minutes).
42
7.3.1. Training schedule of three months
The main objective of this training schedule was to maximize muscular strength and
endurance proficiencies of football players.
Training schedule was a time period arranged with its availability of exercise duration,
frequency and intensity of the exercise.
The following tables consists different types of exercises which will be performed within three
months of exercise program in order to maximize strength and endurance proficiencies of
football players. Types of exercises includes Warming up, High knee run (5x2m), Steps up and
down, Squat thrust, Push ups, Wide arm dips, Half sit ups, Vertical jump, Zigzags run, 12
minutes run, rope jumping and mini football game and cooling down which were useful for
strength and endurance proficiencies as explained in the following tables, it was applied to this
study.
Frequency: Resistance training dependents upon the particular individual and format of the
program. Training Session should be completed within 3 days of a week with a day of rest
among sessions, such as Monday, Wednesday and Friday. The rest of the days were considered
as recovery days of training schedule.
Intensity: It was the amount of effort that should be invested in a training session of this
program. In this study, the investigator could use moderate intensity exercises. Moderate
intensity was an intensity of exercise that the researcher had applied on exercises to the subjects
of this study. This intensity of exercise would be provided on the first month, 2nd and 3rd months
of this training schedule.
 Heart rate can be used to measure the intensity of cardio respiratory training.
 Heart rate is measured as beats per minute (taking pulse at the wrist, or neck.
 Workload is used to define the intensity of resistance training.
43
There were several ways to measure exercise intensity
1 Measures the amount of oxygen consumed by the body as an activity was performed.
Expressed as the percentage of maximum oxygen consumption, or %-VO2 max.
2 The greater the intensity of the activity being performed, the higher become the heart rate. It
was expressed as a percentage of maximum heart rate or %-MHR.
Measuring heart rate was the method most often used to evaluate intensity in everyday life or to
set the level of exercise in physical training.
Low, moderate and high levels of exercise intensity, as measured by heart rate was defined as
follows:




Low (or Light) was about 40-54% MHR.
Moderate, 55-69% MHR.
High (or Vigorous) was equal to or greater than 70% MHR.
An individual's maximum heart rate can be estimated by using the formula: 220 – age in
years = MHR. Pulse rate can be monitored while an exercise was being done and the %
MHR calculated to assess intensity (Hiilloskorpi HK, Pasanen ME, et al., 2003).
An estimate of a subjects maximum age-related heart rate can be obtained by subtracting the
subjects’ age from 220- 18.5. (18.5 is the average age of 30 subjects of this study), which was
used for low, moderate and high intensity exercises of maximum heart rate (MHR).



The 40% and 54% levels low (intensity) would be:
40% levels: 201.5x0.40= 80.6 bpm.
54% level: 201.5x0.54= 108.8 1bpm.
Thus, low-intensity physical activity for 18.5-years-old subjects would require that the heart rate
remains between 80.6 and 108.81 bpm during physical activity.
The 55% and 69% (Moderate) levels would be:
55% level: 201.5 x 0.55 = 110.82bpm
69% level: 201.5 x 0.69 = 139 bpm
Thus, moderate-intensity physical activity for 18.5-years-old subjects requires that the heart rate
remains between 110.82bpm and 139 bpm during physical activity.
44
The high intensity level was greater than or equal to 70% MHR.
The 70% level: 201.5*0.70=141.05 bpm
Thus, high-intensity physical activity for 18.5 years-old subjects requires that the heart rate
remains between 141.4 and above bpm during physical activity (Hiilloskorpi HK, Pasanen ME,
et al., 2003).
Workload was the primary measure of intensity exercise. (http://www.sport-fitness
Advisor.com/heart rate-training.himl).
Workload can have three components:
1. The amount of weight lifted during an exercise.
2. The number of repetitions completed for a particular exercise.
3. The length of time to complete all exercises in a set or total training session
(http://www.mayoclinic.org).
Also 90 minutes were allotted for each training session of three months. Time was essential to
increase load of exercises as to increase level of intensity.
The training schedule was shown below in the following tables
45
Table 6. First Month Training Schedule (February, 2015)
The actual training times for each session are 90 minutes (one hour and thirty minutes).
Days per week
Monday
(5:00 pm to 6:30pm)
Wednesday
(5:00 pm to 6:30pm)
Friday
(7: 00am to 8:30am)
Types of Exercises
Warming up exercises:
Different types of exercise for
General warming up and specific
warming up will be employed with
in this warming up exercise
sessions.
High knee run (5x2m).....................
Steps up and down........................
Push ups..........................................
Wide arm dips...............................
sit ups.........................................
Vertical jump..............................
Squat jump................................
Mini football game.......................
Cooling down: different types of
stretching exercises..........................
Warming up exercises...................
Different types of exercise for General
warming up and specific warming up
will be employed with in this warming
up exercise sessions.
Rope jump......................................
Steps up and down...........................
Squat jump..................................
12 minutes run............................
Push ups....................................
Pull ups.....................................
Sit ups.......................................
Mini football games....................
Cooling down: different types of
stretching exercises.......................
Warming up Exercises
Different types of exercise for
General warming up and specific
warming up will be performed with
in this warming up exercise
sessions.
Rope jump................................
Steps up and down....................
Squat jump..............................
12 minutes run (on running track)...
Push ups....................................
Pull ups....................................
Sit ups.....................................
Mini football games........................
Cooling down: different types of
.stretching exercises.....................
Duration
(min)
15min
Frequency
(Repetitions per
sets)
-
Recovery
time
6 min
5min
6min
7min
6min
7min
6min
6min
20min
Intensity of
exercises
Moderate
intensity
(55-69%
MHR).
3x3
20x3
12x3
15x3
15x3
5x3
3x3
-
6min
13min
6min
5min
5min
12min
6min
6min
6min
20min
5min
13min
20x3
24x3
15x3
12x3
10x3
15x3
-
6 min
Moderate
intensity
(55-69%
MHR)
-
6 min
6min
5min
5min
12min
6 min
6min
6min
20min
20x5
24x3
15x3
12x3
10x3
15x3
-
5min
-
The above training schedule was performed every week of the month of February, 2015
Moderate
intensity
(55-69%
MHR)
46
Table: 7. Second Month Training Schedule (March, 2015)
The actual training times for each session are 90 minutes (one hour and thirty minutes).
Days per
week
Monday
(5:00 pm
to
6:30pm)
Wednesda
y
(5:00 pm
to
6:30pm)
Friday
(7: 00am
to
8:30am)
Types of Exercises
Duration
(min)
Frequency
(Reputations
per sets)
Warning up exercises.............................
Different types of exercise for General
warming up and specific warming up will
be employed with in this warming up
exercise sessions.
12 minutes run (on running track)............
Steps up and down....................................
Push ups....................................................
Wide arm dips...........................................
sit ups........................................................
Vertical jump.............................................
Squat jump.................................................
Mini football game....................................
Cooling down: different types of stretching
exercises.......................................................
Warming up exercises...............................
Different types of exercise for General
warming up and specific warming up will
be employed with in this warming up
exercise sessions.
Rope jump...................................................
Steps Up And Down (10 steps)..................
Squat jump.................................................
12 minutes run...........................................
Push ups....................................................
Pull ups.....................................................
Sit ups........................................................
Mini football games..................................
Cooling down: different types of stretching
exercises.....................................................
Warming up exercises
Different types of exercise for General
warming up and specific warming up will
be employed with in this warming up
exercise sessions.
Rope jump
Steps up and down
Squat jump
12 minutes run (on running track)
Push ups
Pull ups
Sit ups
Mini football games
Cooling down: different types of stretching
exercises
15min
-
Recovery
time
5 min
12min
5min
6min
5min
6min
5min
5min
20min
25x3
20x3
20x4
25x3
5x4
20x3
-
6min
13
-
Intensity
of
exercises
Moderate
intensity
(55-69%
MHR)
Moderate
intensity
(55-69%
6min
5min
5min
12min
6min
6min
6min
20min
25x3
25x3
20x3
12x1
20x3
12x3
25x3
20x1
5min
13min
-
6min
5min
5min
12min
6 min
6min
6min
20min
5min
25x5
25x3
20x3
-20x3
12x3
25x3
-
The above training schedule was performed every week of the month of March, 2015
5 min
MHR).
Moderate
intensity
(55-69%
MHR)
5 min
47
Table: 8. Third Month Training Schedule (April, 2015)
The actual training times for each session are 90 minutes (One hour and thirty
minutes).
Days per
week
Monday
(5:00 pm to
6:30pm)
Wednesday
(5:00 pm to
6:30pm)
Friday
(7: 00am to
8:30am)
Types of Exercises
Duration
(min)
Warming up exercises..........................................
Different types of exercise for General warming
up and specific warming up will be employed
with in this warming up exercise sessions.
High knee run (5x2m).............................................
Steps up and down..................................................
Push ups..................................................................
Wide arm dips........................................................
sit ups....................................................................
Vertical jump..........................................................
Squat jump.............................................................
Mini football game.................................................
Cooling down: different types of stretching
exercises.................................................................
Warming up exercises..........................................
Different types of exercise for General warning
up and specific warming up will be employed
with in this warming up exercise sessions.
Rope jump..............................................................
Steps up and down..................................................
Squat jump.............................................................
12 minutes run.......................................................
Push ups.................................................................
Pull ups...................................................................
Sit ups.....................................................................
Mini football games................................................
Cooling down: different types of stretching
exercises..................................................................
Warming up exercises..........................................
Different types of exercise for General warming
up and specific warming up will be employed
with in this warming up exercise sessions.
Rope jump............................................................
Steps up and down...............................................
Vertical jump.......................................................
12 minutes run (on running track).......................
Push ups...............................................................
Pull ups................................................................
Sit ups..................................................................
Mini football games............................................
Cooling down: different types of stretching
exercises.............................................................
15min
Frequency
(Repetition
per sets)
-
5 min
6 min
8 min
6 min
7 min
6 min
6 min
20 min
3x4
30x3
25x3
30x3
30x3
5x4
30x3
-
6 min
14 min
-
6min
5min
5min
12min
6min
6min
6min
20min
25x3
30x3
30x3
25x3
12x3
30x3
-
5min
13min
-
6min
5min
5min
12min
7 min
6min
6min
20min
20x5
30x3
5x4
25x3
12x3
30x4
-
5min
-
The above training schedule was performed every week of the month of April, 2015.
Recovery
time
Intensity of
exercises
Moderate
intensity
(55-69%
MHR).
5 min
5 min
5 min
Moderate
intensity
(55-69%
MHR)
Moderate
intensity
(55-69%
MHR).
48
7.4. Paired Sample T-test Results of each parameters
Table 9. Paired Samples T- Test Result of Step Test
Paired Differences
MD
SD
SE
t
df
Sig.
95% confidence interval of
the difference
Lower
Upper
Step PT – DTT
12.3666
4.6718
.85296
10.62216
14.111
14.498
29
.000
Step PT – PoT
26.6
4.3039
.78579
24.99287
28.20713
33.851
29
.000
Table 10. Paired Samples T- Test Results of Squat-Test
Paired Differences
MD
SD
SE
t
df
Sig.
95% confidence interval of
the difference
Lower
Upper
Squat PT – DTT
-5.43
2.66113
.48585
-6.42702
-4.43965
-11.183
29
.000
Squat PT – PoT
-2.86
3.6173
.66043
-9.21740
-6.51593
-11.911
29
.000
Table: 11.Paired sample T- Test Result of Sit-ups
Paired Differences
MD
SD
SE
t
Df
Sig.
95% confidence interval
of the difference
Lower
upper
sit-up PT
DTT
-4.866
1.9428
.35472
-5.5921
-4.141
13.720
29
.000
sit-up
PoT
-8.066
2.7156
.49581
-9.08070
-7.05263
-16.82
29
.000
PT
49
Table. 12. Paired T- Test Result of Push Ups
Paired Differences
MD
SD
SE
t
Df
Sig.
95% confidence interval
of the difference
Lower
Push up
PT
push up
PT
DTT
PoT
upper
-3.5
1.8523
.33818
-4.1916
-2.808
-10.349
29
.000
-8.24
2.8488
-52013
-9.29712
-7.16955
-15.82
29
.000
Table: 13. Paired Samples T- Test Results of 12 Minutes Run
Paired Differences
MD
SD
SE
T
Df
Sig.
95% confidence interval of
the difference
Lower
Upper
12min run PT - DTT
-151.63
.6871
12.5453
-177.29
-125.9754
-12.08
29
.000
12minrun PT - PoT
-271.16
73.941
13.499
-298.73
-243.523
-20.08
29
.000
50
Table 14. MD and significance level of each physical fitness parameters pre-during test
Paired Differences
Variables
Mean
SD
SE 95% Confidence
Mean Interval of the
Difference
Lower
Pair 1
Pair 2
step test of pre test - step test of during
test
squat thrust test of pre test - squat
thrust test of during test
Pair 3 sit up of pre test - sit up of during test
Pair 4
Pair 5
push up of pre test - push up of during
test
12 minutes run pre test - 12 minutes
run during test
T
Df Sig.
(p)
Upper
12.37
4.67
.8529
10.622
14.111
14.49
29
.000
-5.4333
2.661
.4858
-6.427
-4.439
-11.183
29
.000
-4.8666
1.9428
.3547
-5.592
-4.141
-13.72
29
.000
-3.500
1.852
.3381
-4.191
-2.808
-10.34
29
.000
151.63
68.713
12.54
-177.29 -125.97
-12.08
29
.000
51
Table 15. Mean differences value and significance level of physical fitness parameters of pre-post
tests.
Paired Differences
Mean
Pair 1
step test of pre test and
Std.
Std.
95% Confidence
Deviatio
Error
Interval of the
n
Mean
Difference
t
Df
Sig.(
p)
Lower
Upper
26.6
4.3039
.78579
24.9928
28.2071
33.85
29
.000
-7.8666
3.6173
.66043
-9.21740
-6.51593
-11.91
29
.000
2.7156
.49581
-9.08070
-7.05263
-16.27
29
.000
-8.233
2.8488
.52013
-9.29712
-7.16955
-15.82
29
.000
-271.13
73.941
13.499
-298.73
29
.000
step test of post test
Pair 2
squat thrust test of pre test squat thrust test of post test
Pair 3
sit up of pre test - sit up of
-8.0666
post test
Pair 4
push up of pre test - push up
of post test
Pair 5
12 minutes run pre test - 12
minutes run post test
-243.523
-20.084
52
7.5. Participants Information Sheet and a Consent Form
Researcher’s name: Moges Delle
Supervisor’s name: Desta Enyew (PhD)
Thesis Title:
Effect of Selected Physical Fitness Exercises in Maximizing Muscular Strength and
Endurance Performance of Selected Male Football players in Shone Preparatory School of
Grade Eleven students.
1. Purpose of the study
The purpose of this research project is to maximize muscular strength and endurance ability of
football players’ on the selected physical fitness variables. The subjects to be involved in this
study will be 30 male students. This study requires your participation to perform a certain tests
in measuring the physical fitness variable.
1.
Procedure
You are being asked to participate in this research study as described below. All research
studies carried out like this one are governed by the regulations for research on human beings.
These regulations require that the researcher should obtain a signed agreement (consent) from
you to participate in this research project.
The researcher will explain to you in detail the purpose of the project, the procedures to be
used, the potential benefits and the possible risks of participation in this study. You can ask the
researcher any questions that you may have about the study, and expect to receive satisfactory
answers regarding the same. A basic explanation of the project is summarized below.
After discussion, if you agree to participate in the study, please sign this form in the presence of
the researcher. You may discontinue at any time from the study if you choose to do so.
3. Risks and the Safeguards
The risks of this research study are small. While administering the tests and during training
sessions you may experience localized muscle fatigue in your thighs. You might feel some
53
muscle soreness and fatigue during and after the cessations of the training exercises and tests.
But we do not expect any unusual risks as a direct result of this study. If any unexpected
physical injury occurs, appropriate first aid will be provided, but no financial compensations
will be given.
4. Rights
Participants for this study are fluey voluntary. You have the right to declare to participate or not
in this study. If you decide to participate you have the right to withdraw from the study at any
time and this will label you for any loss of benefits which you otherwise are entitled. You do not
have to answer any question that you do not want.
5. Confidentiality:
If there is any question any time about the study, please contact፡
 Moges Delle
→ +251-913-331-742 or
 E-mail Address
→ mogyado@gmail.com
I certify that I have read and fully understood the above project. I willingly consent to participate.
Name: _______________________________
Signature of subject_____________________
Address: _____________________________
Date: ________________________________
I certify that I have explained the regard information to the above subject about the nature, the
purpose, the potential benefits and the possible risks which will be involved in this research
study.
Signature of investigator: ____________________
Date: ___________________________________
54
Table 16.Lists of the Subjects Participated in the Study
No
Serial code of the subjects
Date of birth
Age
Class Level
Name of the School
1
Subject-1
1988 E.C
19
11
Shone preparatory
2
Subject-2
1988 E.C
19
11
Shone preparatory
3
Subject-3
1989E.C
18
11
Shone preparatory
4
Subject-4
1988 E.C
19
11
Shone preparatory
5
Subject-5
1988 E.C
19
11
Shone preparatory
6
Subject-6
1989E.C
18
11
Shone preparatory
7
Subject-7
1989E.C
18
11
Shone preparatory
8
Subject-8
1988 E.C
19
11
Shone preparatory
9
Subject-9
1988 E.C
19
11
Shone preparatory
10
Subject-10
1989E.C
18
11
Shone preparatory
11
Subject-11
1989E.C
18
11
Shone preparatory
12
Subject-12
1988 E.C
19
11
Shone preparatory
13
Subject-13
1989E.C
18
11
Shone preparatory
14
Subject-14
1988 E.C
19
11
Shone preparatory
15
Subject-15
1988 E.C
19
11
Shone preparatory
16
Subject-16
1989E.C
18
11
Shone preparatory
17
Subject-17
1989E.C
18
11
Shone preparatory
18
Subject-18
1989E.C
18
11
Shone preparatory
19
Subject-19
1988 E.C
19
11
Shone preparatory
20
Subject-20
1988E.C
18
11
Shone preparatory
21
Subject-21
1989E.C
18
11
Shone preparatory
22
Subject-22
1988 E.C
19
11
Shone preparatory
23
Subject-23
1989E.C
18
11
Shone preparatory
24
Subject-24
1988 E.C
19
11
Shone Preparatory
25
Subject-25
1988 E.C
19
11
Shone preparatory
26
Subject-26
1988 E.C
19
11
Shone preparatory
27
Subject-27
1989E.C
18
11
Shone preparatory
28
Subject-28
1989E.C
18
11
Shone preparatory
29
Subject-29
1988 E.C
19
11
Shone preparatory
30
Subject-30
1989E.C
18
11
Shone preparatory
55
Table 17. Raw data on step- test
Pre-test
code of the subjects
During - test
Post – test
1
160
152
140
2
148
132
120
3
148
136
124
4
148
132
116
5
148
136
124
6
144
128
112
7
156
140
124
8
148
132
116
9
148
140
136
10
144
128
120
11
144
128
112
12
160
152
140
13
148
140
124
14
152
140
128
15
144
128
112
16
148
136
124
17
148
136
124
18
144
128
112
19
148
132
116
20
142
128
112
21
152
148
128
22
144
132
116
23
152
148
128
24
144
128
112
25
152
148
128
26
148
236
124
27
148
132
116
28
152
148
128
29
148
132
116
30
148
136
124
Mean Value
148.46
136.1
121.86
56
Table 18. Raw data on squat- test
Pre-test
code of the subjects
During - test
Post – test
1
20
27
29
2
38
45
48
3
30
35
37
4
40
48
50
5
37
39
40
6
40
47
50
7
37
39
41
8
40
48
49
9
37
39
40
10
39
44
48
11
31
46
49
12
37
39
40
13
37
39
40
14
39
45
48
15
39
45
47
16
35
40
44
17
37
39
40
18
39
44
48
19
32
36
40
20
34
40
41
21
25
32
34
22
25
32
33
23
28
34
37
24
34
40
41
25
33
39
41
26
30
35
37
27
23
25
30
28
38
44
50
29
39
45
48
30
39
45
48
Mean Value
34.4
39.83
42.26
57
Table 19. Raw data on sit-ups test
Pre-test
code of the subjects
During - test
Post – test
1
23
26
29
2
33
40
43
3
26
30
35
4
42
44
48
5
32
34
38
6
27
33
37
7
33
38
42
8
41
44
47
9
32
39
44
10
34
40
42
11
42
44
47
12
32
35
37
13
32
36
39
14
34
41
44
15
34
40
41
16
33
40
41
17
32
37
39
18
34
41
42
19
32
36
39
20
34
40
41
21
20
26
34
22
20
29
37
23
24
28
34
24
34
40
41
25
32
35
38
26
26
30
33
27
28
36
38
28
42
44
47
29
32
36
39
30
41
45
47
Mean Value
32.03
36.9
40.1
58
Table 20.Raw data on Pushups - tests
Pre-test
code of the subjects
During - test
Post – test
1
18
23
25
2
28
29
33
3
23
26
29
4
29
33
38
5
24
26
30
6
25
28
32
7
24
27
32
8
30
36
42
9
25
28
33
10
27
30
34
11
29
36
44
12
25
28
34
13
23
26
29
14
25
27
33
15
27
30
36
16
27
30
34
17
24
26
29
18
24
28
35
19
25
28
34
20
27
30
34
21
23
25
27
22
23
26
30
23
24
26
31
24
27
30
36
25
28
31
35
26
23
26
30
27
18
22
24
28
29
39
44
29
25
27
34
30
29
36
44
Mean Value
25.26
28.76
33.5
59
Table 21. Raw data on twelve minutes run- tests
code of the subjects
Pre-test
During - test
Post – test
1
2100m
2450m
2625m
2
2712m
2800m
2975m
3
2537m
2712m
2800m
4
2625m
2800m
2887m
5
2537m
2712m
2800m
6
2537m
2712m
2800m
7
2450m
2537m
2712m
8
2625m
2800m
2887m
9
2450m
2625m
2712m
10
2800m
2975m
3062m
11
2800m
2975m
3062m
12
2537m
2712m
2800m
13
2537m
2625m
2712m
14
2625m
2800m
2887m
15
2712m
2800m
2975m
16
2450m
2537m
2712m
17
2450m
2537m
2712m
18
2800m
2975m
3062m
19
2625m
2712
2800m
20
2712m
2800m
2975m
21
2450m
2537m
2712m
22
2625m
2712m
2800m
23
2450m
2537m
2712m
24
2712m
2800m
2975m
25
2625m
2800m
2887m
26
2537m
2712m
2800m
27
2100m
2450m
2625m
28
2625m
2800m
2887m
29
2625m
2800m
2887m
30
2800m
2975m
3062m
Mean Value
2572.3
2723.9
2843.46
60
Figure.1. Map of Experimental Site
Source: (GIS, 2013).