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The Journal of Sports Medicine and Physical Fitness 2021 Feb 08

DOI: 10.23736/S0022-4707.21.12086-9


language: English

Effect of three fitness programs on strength, speed, flexibility and muscle power on sedentary subjects

Habil HAMDOUNI 1, 2 , Brian KLISZCZEWICZ 3, Hassane ZOUHAL 4, Fatma RHIBI 5, Fatma Z. BEN SALAH 1, Abderraouf BEN ABDERRAHMAN 2

1 Department of Medicine Physical and Functional Rehabilitation of the National Institute of Orthopedics M.T. Kassab, Tunis, Tunisia; 2 Higher Institute of Sport and Physical Education of Ksar-Said, Manouba, Tunisia; 3 Department of Exercise Science and Sport Management, Kennesaw State University, Kennesaw, GA, USA; 4 Movement, Sport, Health and Sciences laboratory (M2S), UFR/APS, University of Rennes 2, Rennes, France; 5 Hypoxia and pathophysiology of cardiovascular and respiratory (Hp2) laboratory, INSERM U1042, University Grenoble-Alpes, Grenoble, France


BACKGROUND: The aim of this study was to research and compare the effect of Crossfit® (CF), LesMills® (LM) and traditional resistance (TRAD) training program on short performances.
METHODS: Participants were assigned randomly into 3 groups and followed the training sessions allocated at the rate of 5 sessions/week for 16 weeks. A battery of tests including anthropometric and performance measures were carried out over three sessions: before training (T0), after eight weeks (T1) and sixteen weeks of training (T2).
RESULTS: Findings indicated that strength tests demonstrated a significant time effect (p<0.001, ηp 2=0.6), the results showed that CF and TRAD groups improved strength every 8 weeks while LM group only at T2, The speed test demonstrated also a significant time effect (p<0.001 , ηp 2=0.5) the results showed an improvement in speed every 8 weeks for LM, at T2 for CF and no change for TRAD, for flexibility, all tests demonstrated a main time effect (p<0.001 , ηp 2=0.46 - 0.7) CF was the best in shoulder range of motion and LM in trunk and lower limb flexibility, all power tests also demonstrated a significant time effect (p<0.001 , ηp 2=0.76 - 0.9) the improvement for all groups was every 8 weeks.
CONCLUSIONS: Based on these findings, we recommend TRAD and CF as valuable trainings for strength development, LM for flexibility and all three trainings for power improvement.

KEY WORDS: Fitness training; Performance; Evaluation

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