Comparative effect of 8-week High intensity interval training and

circuit training programme on body composition and body image

in female students of university

Proposal for the project to be submitted in partial fulfilment of the requirement for the degree of

BACHELOR OF PHYSIOTHERAPY

SCHOOL OF PHYSIOTHERAPY
DELHI PHARMACEUTICAL SCIENCES AND RESEARCH UNIVERSITY

Student name: Ishika Jain

28/BPT/DPSRU/2020
BACHELOR OF PHYSIOTHERAPY
(2020-2024)

GUIDE
DR. SHEETAL KALRA
 CHAPTER-1
Introduction
Background
The quest of a healthy, balanced lifestyle is becoming more and more entwined with ideas
about body composition and body image in today's society. These two elements are extremely
important, not just for one's physical health but also for their impact on self-perception and
general wellbeing.

Body image, as described by Schilder (1950), is a reflection of attitudes and interactions with
people as well as of the way the human body looks and feels. Body image is a psychological
term that refers to one's view of one's own body shape and size, regardless of their real body
shape and size, as well as their subjective feelings, thoughts, and perceptions concerning this
representation. It is often used in relation to self-image. (Bodega, P et al, 2023). Behaviours can
be influenced by BI, and a good BI is essential for emotional well-being. It influences the
character and frequency of appearance-referential thoughts as well as the degree of cognitive
and behavioural investment in one's appearance.

Body image distortion, which refers to the inability to appropriately perceive the size of the
body, is typically assessed using visual size-estimation activities. The degree to which a person
likes or dislikes the size and shape of his or her body, accepts his or her body, and values it is
known to as body satisfaction or dissatisfaction. The mismatch between actual and perceived
body sizes is another way to describe body image dissatisfaction. It is typically evaluated using
surveys, figural or silhouette evaluations, or both.( Ferrer-García et al, 2012)

Body composition is the proportion of fat and fat-free mass in your body. A healthy body
composition is one that includes a lower percentage of body fat and a higher percentage of fat-
free mass, which includes muscle, bones, and organs. Body composition tests are more sensitive
than BMI and weight loss tests for identifying FFM impairment because they enable the
quantitative analysis of tissues changes over time. By measuring FFM and fat mass (FM), body
composition assessments in clinical practice primarily serve to assess nutritional status. A
measurement of body composition enables the estimation of protein loss, or FFM loss. Despite
a solid scientific case for its significance, body composition evaluation is not widely used in
clinical practice. Simplifying its usage is important in order to undertake routine body
composition evaluation over the course of treatments and the rehabilitation phase. (Thibault,
R., Genton, L., & Pichard, C. et.al. 2012)

The cognitive and emotional components reveal body-related patterns, such as an excessive
preoccupation with weight, form, and food, that support the basic symptoms of eating
disorders. However, in recent times, several motivational and behavioural aspects of body
image, such avoidance and checking, have been linked to these primary symptoms. The social
functioning of people with eating disorders and body image disorders is further impacted by
avoidance-related behaviours that extend into the social sphere. In order to maintain eating
disorders as well as body image issues, approach and avoidance impulses toward potentially
dangerous information may be the cause of both dread of fat and the behavioural symptoms of
body dissatisfaction. (Welsch, Robin, et al. 2020)

Improving body composition, such as increasing lean muscle mass and reducing body at
percentage, can lead to better physical health outcomes. (Heyward, V. H., & Stolarczyk, L. M.
et.al. 2020)This includes reduced risk factors for chronic diseases like cardiovascular diseases
and diabetes.

This study aims to close the knowledge gap on how exercise modalities, body composition, and
body image interact in female university students. By conducting a thorough analysis of the re-
sults of an 8-week HIIT program vs a Circuit Training program, we want to offer insightful infor-
mation on how different exercise routines may affect the physical and psychological facets of
health. This research has the potential to further the corpus of knowledge in exercise science as
well as provide female students with evidence-based knowledge to guide their fitness decisions,
eventually improving body composition and fostering a more positive body image. seek to eluci-
date the potential benefits and drawbacks of HIIT and Circuit Training on both the physical and
psychological facets of health by performing a comprehensive analysis and drawing on the body
of current material. The findings of this study are anticipated to not only add to the body of
knowledge in the field of exercise science but also offer insightful, evidence-based advice to fit-
ness professionals and university students alike, fostering holistic well-being and well-informed
fitness decisions.

Aim of study

The aim of the study is to investigate the comparative effect of High intensity interval training
and circuit training programme on body composition and body image in female students of
university.

Objectives

1. To conduct the comparison between High intensity interval training and circuit training
programme.
2. To study the effect of high intensity interval training on body composition in female
students.
3. To study the effect of circuit training programme on body composition in female
students.
4. To assess the impact of high intensity interval training on body image in female students.
5. To assess the impact of circuit training on body image in female students.
Research question

Is there any comparison between the effect of High intensity interval training and circuit
training programme on body composition and body image in female students of university?

Hypothesis

Research hypothesis (H1): There will be significant difference between the effect of high
intensity interval training and circuit training on body composition and body image in female
students of university.
Null hypothesis (H0): There will be no significant difference between the effect of high
intensity interval training and circuit training on body composition and body image in female
students of university.

Need of study
High-Intensity Interval Training (HIIT) and Circuit Training have become prominent competitors
among the wide range of training modalities, acknowledged for their potential to produce
considerable physical and psychological benefits. However, a comprehensive understanding
of how these two training strategies impact the body composition and body image, particularly
within specialized populations like female university students, remains an important and less-
explored study area.
As a consequence, the positive result from this study will give an effective training programme
to improve our body composition and body image.

Operational definitions
1. High intensity Interval training: HIIT is typically described as exercise that consists of
intervals of moderate intensity activity or full rest interspersed with repeated bouts of
high intensity labour completed beyond the lactate threshold (a perceived effort of
"hard" or greater). (Laursen, P., & Buchheit, M. et. al. 2019)

2. Circuit training: The phrase "circuit" describes a selection of workouts that are
sequentially organized. Depending on the circuit's configuration, the circuit in the
original format consisted of 9–12 stations. Each participant performs a 15- to 45-second
work session of 8-20 repetitions at each station (with a resistance of about 40%–60% of
 one-repetition maximum [1RM]), moving from one station to the next with little (15–30
seconds) or no break in between. Exercise machines, hand weights, elastic resistance,
calisthenics, or any combination of these may be used to carry out the program. (Kravitz,
L. et. at. 2005)

3. Body composition: Body Composition Is the Proportion of Fat and Fat-free Mass in Your
Body. A Healthy Body Composition Is One That Includes A Lower Percentage Of Body Fat
And A Higher Percentage Of Fat-free Mass, Which Includes Muscle, Bones, And Organs.

4. Body image: BI is a psychological term that refers to one's view of one's own body shape
and size, independent of their real body shape and size, as well as their subjective
feelings, thoughts, and perceptions concerning that representation. It is often used in
relation to self-image. Thus, BI is a multidimensional concept that describes how an
individual views and feels about their own physical traits. (Bodega, P et al, 2023)
 CHAPTER-2
REVIEW OF LITERATURE AND SYNTHESIS

1. Lu, Yining, et al. (2021) did a study on "The effects of running compared with functional
high-intensity interval training on body composition and aerobic fitness in female university
students”. The aim of this study was to examine the effects of HIFT and HIIT-R on girls'
aerobic capacity and body composition. A 12-week HIIT-R or HIFT regimen was randomly
allocated to 20 healthy, untrained female university students (age 20.5 +/- 0.7 year).
While the HIIT-R group engaged in various functional exercises with a 2:1 work-active
recovery ratio, the HIFT group engaged in a 30 second maximal shuttle run followed by a
30 second recovery phase. Measurements were made of body composition, VO2max, and
muscle performance before and after the intervention. As a result, VO2max gains from
HIIT-R and HIIT-F were comparable. Only the HIIT-F group showed a significant
improvement in muscle performance. Both HIIT-R and HIIT-F resulted in a decrease in
body fat percentage with no between-group variations. In comparison to HIIT-R, we found
that HIFT was similarly effective at promoting body composition and aerobic fitness. The
HIIT-R regimen showed no benefits, whereas HIFT led to better muscular performance.

2. Kim, Ji-Woon, et al. (2018) did research on "Effect of circuit training on body composition,
physical fitness, and metabolic syndrome risk factors in obese female college students.”
This study looked at how a 12-week circuit training program affected the risk variables for
metabolic syndrome and health-related physical fitness in obese female college students.
Twenty volunteers who had acquired body fat levels of over 30% were divided into the
control group (n = 10) and the circuit training group (n = 10) at random. The 12-week
circuit training program included 10 different types of resistance and aerobic exercise,
and it was done three times per week. With the help of paired t-tests and two-way
repeated analysis of variance, significant differences between the groups were identified.
Compared to the control group, the circuit training group's body weight, percentage of
body fat, and body mass index all dramatically decreased as a result of this study. All
health-related physical fitness measures, including back strength, sit-up, sit-and-reach,
and 1,600 m running time, demonstrated relative differences between groups or changes
with time. Waist measurement, triglyceride levels, and total cholesterol among metabolic
syndrome risk variables all showed a substantial decline, however blood sugar, high-
density lipoprotein cholesterol, and low-density lipoprotein cholesterol did not.
Consequently, the findings presented suggested that circuit training for 12 weeks would
be useful for enhancing physical fitness and preventing metabolic disorders.

3. Ouyang, Yiyi, et al. (2020) conducted a study on "The influence of sports participation on
body image, self-efficacy, and self-esteem in college students." The purpose of this study
was to investigate the associations between body image, self-efficacy, self-esteem, and
 sports involvement by gender, grade, and speciality. It also hoped to give a reference for
encouraging college students to participate in sports and physical activities.
Undergraduate students in western China were chosen as participants using stratified
random sampling. SPSS 19.0 and AMOS 21.0 statistical tools were used to process the
data collected for this investigation. Self-efficacy, self-esteem, and involvement in sports
all showed substantial positive correlations with body image. Sports involvement, self-
esteem, and self-efficacy all had substantial positive correlations. The correlation
between participation in athletics and self-esteem was highly positive. With an effect
value of 0.124, body image had a direct influence on engaging in sports. Additionally,
there was a strong correlation between body image and sports involvement, with self-
efficacy (0.079) and self-esteem (0.0108) acting as mediating factors. Self-efficacy and
self-esteem also clearly played a mediation role in the chain (0.035). As a result, college
students' participation in sports was significantly influenced by their perceptions of their
bodies, self-efficacy, and self-esteem. In addition, it was discovered that self-esteem was
the primary driver of sports involvement and that self-efficacy, self-esteem, and self-
efficacy-self-esteem all had mediating effects on body image and participation in physical
activity.

4. Webb, J. B., et.al. (2015) "Assessing positive body image: Contemporary approaches and
future directions." This article examines the most recent scales for the constructs of
positive body image that include body appreciation, positive rational acceptance, body
image flexibility, body functionality, attunement (body responsiveness, mindful self-care),
positive/self-accepting body talk, body pride, body sanctification, broad conceptualization
of beauty, and self-perceived body acceptance by others. Additionally, recommendations
are made for incorporating positive body image assessment into contexts such as
psychotherapy and applied research. These guidelines are for the qualitative evaluation of
positive body image. The essay ends with a discussion of the general paths that positive
body image evaluation should go in the future, including suggestions for increasing the
number of measurements, techniques, and dynamic expressions that are already
accessible.

5. Fernández-Bustos, Juan Gregorio, et al. (2019) did a study on "Effect of physical activity on
self-concept: Theoretical model on the mediation of body image and physical self-concept
in adolescents.” This study sought to understand how body dissatisfaction, physical self-
concept, and body mass index (BMI) mediated the association between teenage self-
concept and physical activity. A cross-sectional survey included 652 Spanish pupils
between the ages of 12 and 17. The Body Shape Questionnaire (BSQ), the International
Physical Activity Questionnaire (IPAQ-SF), and the Physical Self-Concept Questionnaire
(CAF) were used to measure body dissatisfaction and general self-concept as well as
physical self-concept. The measurement of body composition used was BMI. To evaluate
the outcomes, structural equation modelling was employed. The models produced had
high fit indices. The overall final model explained 17% of the variation in body
dissatisfaction, 57% of the variance in physical self-concept, and 60% of the variance in
general self-concept. Physical exercise showed direct impacts on body dissatisfaction,
 physical self-concept, and self-concept in general. BMI had an indirect influence on
overall self-concept but a direct effect on body dissatisfaction and physical self-concept.
As a mediator between physical activity and body dissatisfaction, it was solely linked to
physical activity in males. Finally the study concluded that through the enhancement of
physical perceptions and body satisfaction, physical exercise can aid individuals in
developing a good sense of themselves and boost psychological well-being in teenagers.
Additionally stressed is the impact of BMI, body dissatisfaction, and physical self-concept
on how the self-concept is configured. that boost physical activity throughout
adolescence, educational policymakers and physical education instructors should put into
practice measures that encourage physical activity in the classroom.

6. Mayorga-Vega, D., Viciana, J., & Cocca, A. et.al. (2013). Did a study on “Effects of a circuit
training program on muscular and cardiovascular endurance and their maintenance in
schoolchildren”. In the study an experimental group (n = 35) and the control group (n =
37), each consisting of two classes of 72 students aged 10 to 12 years, were randomly
assigned. After a four-week detraining phase and an eight-week development program
that was done twice a week, the experimental group had a four-week maintenance
program. The program contained a single circuit of eight stations with alternate periods
of labour and rest of 15/45 to 35/25 seconds. At the start, midpoint, and conclusion of
the development program as well as the conclusion of the maintenance program,
measurements of cardiovascular endurance (20-m endurance shuttle run test), upper-
limbs muscular endurance (bent arm hang test), and abdominal muscular endurance (sit-
ups in 30 seconds test) were made. Following the development program, the
experimental group's muscular and cardiovascular endurance dramatically enhanced.
After the maintenance program, the gains were still present. In the control group, the
corresponding values remained unchanged. The findings demonstrated that the circuit
training program was successful in helping schoolchildren build and maintain their
muscular and cardiovascular endurance. This might assist physical education instructors
in creating programs that allow pupils to maintain healthy levels of muscle fitness and
cardiovascular endurance.

7. Kumar, V. et.al. (2016). Conducted a study on “Effect of circuit training program on

selected motor abilities among university male”. In the study 60 lads in all, ranging in age
from 18 to 21, were used in the study. The Department of Physical Education (T), Punjabi
selected 28 people as subjects from university in the Punjab (India) province. Two sets of
participants were purposefully created: N1=30 for Group-A's experimental study and
N2=30 for Group-B's control study. All participants were notified on the study's objectives
and methods. The participants in Group-A underwent an 8-week from the Circuit Training
Program. Group-B served as the control, receiving no additional training. in addition to
the typical academic activities. The primary training routine consists of sit ups (lower
abdominals), push ups, squat jumps, compass leaps, astride jumps, and shuttle runs after
 10 minutes of warm-up activities (jogging, slow space running, stretching exercises, etc.).
The experimental group did each exercise for 20 to 30 seconds, followed by a 20 to 30
second rest period. They performed two to four sets, resting for two to three minutes
between each set. The statistical significance of the pre- and post-mean differences for
each age group was determined using the T-test. At a level of confidence of 0.05, the
significance threshold was chosen. The study's findings showed that circuit training
greatly increased the individuals' speed, leg power, arm strength, and agility.

8. Henry, R. N., Anshel, M. H., & Michael, T. et.al. (2006). Did research on “Effects of aerobic
and circuit training on fitness and body image among women.” This study sought to
ascertain the impact of aerobic and interval circuit training on women's fitness and
perceptions of their bodies. Physical fitness and nine body image components identified
by the Body Self-Image Questionnaire (BSIQ) were evaluated in 72 college-aged girls.
Using intact groups, participants were non-randomly allocated to one of three exercise
regimens over the course of 12 weeks: aerobic exercise training (n = 23), interval circuit
training (n = 28), or no intense exercise (control; n = 21). To examine how much the
exercise intervention affected body image, a 3 (groups) x 2 (time) repeated measures
MANOVA with follow-up univariate ANOVAs was conducted. The aerobic/strength circuit
training group's fitness ratings showed a considerable improvement. The interval circuit
training group saw the most improvements in the body image dependent variables,
particularly in terms of overall appearance evaluation, health/fitness evaluation,
health/fitness influence, and reduced negative affect. The researchers came to the
conclusion that a program that alternates between aerobic, anaerobic, and strength
training is more effective in enhancing body image than either aerobic exercise alone or
doing nothing.
 CHAPTER-3
METHODOLOGY

SAMPLE
No. of subjects:
Group A (experimental group 2): high intensity interval training
Group B (experimental group 2): circuit training

Source of subject:
Subjects will be taken from DPSRU, Delhi campus.

SELECTION CRITERIA
Inclusion criteria:
1. Age (18-25)
2. Gender: Female

Exclusion criteria:
1. History of trauma or surgery of rib cage, spine, extremities
2. Patient who refused to give consent
3. Contraindication to perform intensity or circuit training
4. Presence of cardiovascular problem

METHODS OF SELECTING AND ASSIGNING SUBJECTS

Subjects will be selected on the basis of inclusion and exclusion criteria by using convenience
sampling and will be assigned to one of the three treatment groups.
Patient allocation to either of the experimental groups or control group will be conducted by a
chit method.

VARIABLES
Dependent variables:
1. Weight
 2. Body mass index (BMI)
3. Body fat percentage
4. Waist-hip ratio
5. Skeletal muscle mass
6. Body image

Independent variables:
1. High intensity interval training
2. Circuit training

OUTCOME MEASURES

INSTRUMENTATION FOR DATA COLLECTION

1. Height gauge
2. Weighing machine
3. Body impedance analyser machine
4. Treadmill
5. Stop watch
6. Body image questionnaire

SPACE AND FACILITY

College campus, DPSRU, Delhi

ESTIMATED TIME NEEDED FOR DATA COLLECTION

8 weeks’ time period will be required for data collection.