ROL2

Associate Professor,
Department of Physical Education and Sports Sciences.
Certificate
This is to certify that the thesis entitled, EFFECTS OF YOGIC
EXERCISES AND AEROBIC EXERCISES ON SELECTED PHYSICAL,

PHYSIOLOGICAL AND PSYCHOLOGICAL VARIABLES is a record of
research work done by the candidate
during the period of his study under my guidance and that the
thesis has not previously been formed the basis for the award of
any degree, diploma, associateship, fellowship or any other
similar title.
This is also to certify that the thesis represents an
independent work of the candidate.

Place : Annamalainagar
Date : Guide
ACKNOWLEDGEMENT
The researcher expresses his sincere thanks and profound
gratitude to his esteemed guide Dr. A. SUBRAMANIAN, ssociate !
Professor, Department of Physical Education & Sports Sciences,

Associate Professor,
Department of Physical Education and Sports Sciences.
Certificate
This is to certify that the thesis entitled, EFFECTS OF YOGIC
EXERCISES AND AEROBIC EXERCISES ON SELECTED PHYSICAL,

PHYSIOLOGICAL AND PSYCHOLOGICAL VARIABLES is a record of
research work done by the candidate
during the period of his study under my guidance and that the
thesis has not previously been formed the basis for the award of
any degree, diploma, associateship, fellowship or any other
similar title.
This is also to certify that the thesis represents an
independent work of the candidate.

Place : Annamalainagar
Date : Guide
ACKNOWLEDGEMENT
The researcher expresses his sincere thanks and profound
gratitude to his esteemed guide Dr. A. SUBRAMANIAN, ssociate !
Professor, Department of Physical Education & Sports Sciences,

nnamalai University for his constant inspiring guidance and scholastic
suggestions in the course of the formulation, preparation and completion of
the research study abundantly. The researcher extends his immense
indebtedness to his sagacious supervision for the keen interest shown,
tremendous efforts and his critical, constructive criticism which led to the
successful completion of this piece of work.
I am extremely happy to register my sincere thanks to
Dr. V. JAYANTHY, Professor and Director, Department of Physical
Education and Sports Sciences, nnamalai University who provided me a
great support.
I also owe my sincere thanks to Dr. R. RAJENDIRAN, Dean,
Faculty of Education, nnamalai University for his moral support to
finish this task.
I also owe my sincere thanks to Dr. G. RAVINDRAN, Former
Dean, Faculty of Education & Former Professor and Director, Department
of Physical Education and Sports Sciences, nnamalai University who
always provided me a moral support.
I deeply express my sincere thanks to Dr. K. SREEDHAR,
and Dr. N. PREMKUMAR ssociate Professors, Department of Physical
Education and Sports Sciences, nnamalai University, for their valuable
suggestions in the methodology part.
ACKNOWLEDGEMENT (CONTD…)
I deeply express my sincere thanks to Dr. S. ALAGESAN,
Dr. P. KULOTHUNGAN, and Dr. K. PALANISAMY and Dr. R.
SARAVANAN, ssistant Professors, Department of Physical Education and
Sports Sciences, nnamalai University for their valuable suggestions
throughout the study.
I will remember the words of Dr. MURALI KRISHNA,
Dr. S. VEERAMANI, Dr. T. NARAYANASAMY, Dr. G. RAJAMOHAN,
Dr. D. SURESHKUMAR and Mr. P. SIVARAMAN ssistant Professors,
Department of Physical Education and Sports Sciences, nnamalai
University for their great support.
My special kudos goes to Dr. R. RAJARAM,
Dr. R. SUBRAMANIAN, Dr. P. SIVAKUMAR, Dr. A. CHANDRAMOHAN,
Dr. S. UMANATH, Dr. C. MURUGESAN and Dr. G. SWAMINATHAN,
ssistant Professors, Department of Physical Education and Sports
Sciences, nnamalai University for their countless hours of overseeing the
thesis and efforts, whose thorough review of the manuscript led to many
worthwhile changes and additions.
I extend my sincere thanks to all the STAFF members Department of
Physical Education and Sports Sciences, nnamalai University for their
encouragements throughout the study.
nd also to thank him from the depth of my heart for the marvelous
and moral supports rendered by TEACHING & NON TEACHING STAFF
OF CENTER FOR YOGA STUDIES, nnamalai University.
I am very much happy to acknowledge the help and support

of my friends Mr.S.VIJAY, Mr.N.NAKEERAN,
Mr. S. PRADEEPKUMAR and Dr. P. DEEGALEESAN for their tenacious
support for their study.
I express my deepest appreciation to the students of Physical
Education who have involved as subjects for their tenacious support and
also for their intense collaborative efforts.
It could not have been possible to complete this mammoth
task without the help of my family members, especially my parents
K. CHAKARAVARTHY., and C. VALARMATHY & my wife
T. SENTHAMIZH NALINI, my daughter C.T.MEERA, who have had the
greatest impact on my life and who have always been a source of unending
love and support throughout my life and were always there when others
were not.
I am finding words to express my deepest thanks and
appreciation to Mr. A. JOTHIRAJAN Library In charge, Department of

Physical Education and Sports Sciences, nnamalai University for his

kind help to collect the reviews.
C.THILLAI GOVINDAN

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I Tests Selection 80
II Intra class Correlation Co-efficient Values on Selected

82
Criterion Variables
III Analysis of Covariance of the data on Speed of

Pre and Post tests scores of Yogic Exercises, 123
Aerobic Exercises and Control Groups
III-A The Scheffe’s test for the differences between paired

125
means on Speed
IV Analysis of Covariance of the data on Muscular

Endurance of Pre and Post tests scores of
127
Yogic Exercises, Aerobic Exercises and Control
Groups
IV-A The Scheffe’s test for the differences between paired 129
means on Muscular Endurance
V Analysis of Covariance of the data on Explosive

Power of Pre and Post tests scores of Yogic 131
Exercises, Aerobic Exercises and Control Groups
V-A The Scheffe’s test for the differences between paired

133
means on Explosive Power
VI Analysis of Covariance of the data on Cardio

Respiratory Endurance of Pre and Post tests
136
scores of Yogic Exercises, Aerobic Exercises and
Control Groups
VI-A The Scheffe’s test for the differences between paired

138
means on Cardio Respiratory Endurance
VII Analysis of Covariance of the data on Resting

Pulse Rate of Pre and Post tests scores of
140
Groups

I Tests Selection 80
II Intra class Correlation Co-efficient Values on Selected

82
Criterion Variables
III Analysis of Covariance of the data on Speed of

III-A The Scheffe’s test for the differences between paired

125
means on Speed
IV Analysis of Covariance of the data on Muscular

Endurance of Pre and Post tests scores of
127
Groups
IV-A The Scheffe’s test for the differences between paired 129
means on Muscular Endurance
V Analysis of Covariance of the data on Explosive

Power of Pre and Post tests scores of Yogic 131
V-A The Scheffe’s test for the differences between paired

133
means on Explosive Power
VI Analysis of Covariance of the data on Cardio

Respiratory Endurance of Pre and Post tests
136
scores of Yogic Exercises, Aerobic Exercises and
Control Groups
VI-A The Scheffe’s test for the differences between paired

138
means on Cardio Respiratory Endurance
VII Analysis of Covariance of the data on Resting

Pulse Rate of Pre and Post tests scores of
140
Groups
VII-A The Scheffe’s test for the differences between paired
142
means on Resting Pulse Rate
VIII Analysis of Covariance of the data on Breath

Holding Time of Pre and Post tests scores of 144
Groups
VIII-A The Scheffe’s test for the differences between paired

146
means on Breath Holding Time
IX Analysis of Covariance of the data on Self

Confidence of Pre and Post tests scores of
148
Groups
IX-A The Scheffe’s test for the differences between paired

150
means on Self Confidence
X Analysis of Covariance of the data on Aggression

of Pre and Post tests scores of Yogic 152
X-A The Scheffe’s test for the differences between paired

154
means on Aggression
XI Analysis of Covariance of the data on Anxiety of

XI-A The Scheffe’s test for the differences between paired

158
means on Anxiety

I The adjusted post-test mean values of yogic

exercises group, aerobic exercises group and 126
control group on speed
II The adjusted post-test mean values of yogic

control group on muscular endurance
III The adjusted post-test mean values of yogic

control group on explosive power
IV The adjusted post-test mean values of yogic

control group on cardio respiratory endurance
V The adjusted post-test mean values of yogic

control group on resting pulse rate
VI The adjusted post-test mean values of yogic

control group on breath holding time
VII The adjusted post-test mean values of yogic

control group on self confidence
VIII The adjusted post-test mean values of yogic

control group on aggression
IX The adjusted post-test mean values of yogic

control group on anxiety
Health is the level of functional or metabolic efficiency of a living
being. In humans, it is the general condition of a person's mind and
body, usually meaning to be free from illness, injury or pain (as in
"good health" or "healthy"). The World Health Organization defined
health in its broader sense in 1946 as "a state of complete physical,
mental, and social well-being and not merely the absence of disease or
infirmity" (WHO, 1946). Although this definition has been subject to
controversy, in particular as lacking operational value and because of
the problem created by use of the word "complete", it remains the
most enduring (Callahan D, 1973). Other definitions have been
proposed, among which a recent definition that correlates health and
personal satisfaction. Classification systems such as the WHO Family
of International Classifications, including the International
Classification of Functioning, Disability and Health (ICF) and the
International Classification of Diseases (ICD), are commonly used to
define and measure the components of health (Bellieni CV and
Buonocore G, 2009).
Physical exercise is any bodily activity that enhances or
maintains physical fitness and overall health and wellness. It is
performed for various reasons including strengthening muscles and
the cardiovascular system, sharpening athletic skills, weight loss or
maintenance, as well as for the purpose of enjoyment
(Stampfer, M. J, 2000). Frequent and regular physical exercise
boosts the immune system, and helps prevent the "diseases of
affluence" such as heart disease, cardiovascular disease, Type 2
diabetes and obesity. It also improves mental health, helps prevent
depression, helps to promote or maintain positive self-esteem, and can
even augment an individual's sex appeal or body image, which is also
found to be linked with higher levels of self-esteem. Childhood obesity
is a growing global concern and physical exercise may help decrease
some of the effects of childhood and adult obesity. Health care
providers often call exercise the "miracle" or "wonder" drug—alluding
to the wide variety of proven benefits that it provides (Manson J,
2001).
Physical exercise is important for maintaining physical fitness
and can contribute positively to maintaining a healthy weight,
building and maintaining healthy bone density, muscle strength, and
joint mobility, promoting physiological well-being, reducing surgical
risks, and strengthening the immune system. Exercise reduces levels

of cortisol, which causes many health problems, both physical and
mental (Cohen S., Williamson G. M. 1991).
Frequent and regular aerobic exercise has been shown to help
prevent or treat serious and life-threatening chronic conditions such
as high blood pressure, obesity, heart disease, Type 2 diabetes,
insomnia, and depression. Endurance exercise before meals lowers
blood glucose more than the same exercise after meals. According to
the World Health Organization, lack of physical activity contributes to
approximately 17% of heart disease and diabetes, 12% of falls in the
elderly, and 10% of breast cancer and colon cancer (Borer KT, 2009).
There is evidence that vigorous induces a greater degree of
physiological cardiac hypertrophy than moderate exercise but it is
unknown whether this has any effects on overall morbidity and/or
mortality (Wislett Ulrik, 2009).
Some studies have shown that vigorous exercise executed by healthy
individuals can increase upload peptides increase testosterone and growth
hormone, effects that are not as fully realized with moderate exercise. More
recent research indicates that may play a greater role than endorphins in
"runner's high". However, training at this intensity for long periods of time,
or without proper warm up beforehand and cool down afterwards, can lead
to an increased risk of injury and over training (Sparling PB and Giuffrida
A, 2003).
Not everyone benefits equally from exercise. There is tremendous
variation in individual response to training; where most people will see a
moderate increase in endurance from aerobic exercise, some individuals will
as much as double their oxygen uptake, while others can never augment
endurance. (Hubal MJ, 2005) However, muscle hypertrophy from resistance
training is primarily determined by diet and testosterone. This genetic
variation in improvement from training is one of the key physiological
differences between elite athletes and the larger population. Studies have
shown that exercising in middle age leads to better physical ability later in
life (Brutsaert, Tom D and Esteban J. Parra, 2006).
The beneficial effect of exercise on the cardiovascular system is well
documented. There is a direct relation between physical inactivity and
cardiovascular mortality, and physical inactivity is an independent risk
factor for the development of coronary artery disease. There is a dose-
response relation between the amount of exercise performed from
approximately 700 to 2000 kcal of energy expenditure per week and all-
cause mortality and cardiovascular disease mortality in middle-aged and
elderly populations. The greatest potential for reduced mortality is in the
sedentary who become moderately active.
Although there have been hundreds of studies on exercise and the
immune system, there is little direct evidence on its connection to illness.
Epidemiological evidence suggests that moderate exercise has a beneficial
effect on the human immune system; an effect which is modeled in a J
curve. Moderate exercise has been associated with a 29% decreased
incidence of upper respiratory tract infections, but studies of marathon

runners found that their prolonged high-intensity exercise was associated
with an increased risk of infection occurrence (Gleeson M, August 2007).
However, another study did not find the effect. Immune cell functions are
impaired following acute sessions of prolonged, high-intensity exercise, and
some studies have found that athletes are at a higher risk for infections. The
immune systems of athletes and non athletes are generally similar. Athletes
may have slightly elevated natural killer cell count and cytolytic action, but
these are unlikely to be clinically significant. Vitamin C supplementation has
been associated with lower incidence of URTIs in marathon runners.
Biomarkers of inflammation such as C-reactive protein, which are associated
with chronic diseases, are reduced in active individuals relative to sedentary
individuals, and the positive effects of exercise may be due to its anti-
inflammatory effects.
A number of factors may contribute to depression including being
overweight, low self-esteem, stress, and anxiety. Endorphins act as a natural
pain reliever and antidepressant in the body. Endorphins have long been
regarded as responsible for what is known as "runner's high", a euphoric
feeling a person receives from intense physical exertion (Public Health
Nutrition, 1999). When a person exercises, levels of both circulating
serotonin and endorphins are increased. These levels are known to stay
elevated even several days after exercise is discontinued, possibly
contributing to improvement in mood, increased self-esteem, and weight
management. Exercise alone is a potential prevention method and/or
treatment for mild forms of depression. Research has also shown that when
exercise is done in the presence of other people, it can be more effective in
reducing stress than simply exercising alone (Plante Thomas G, 2001).
According to Youngstedt S .D, (2005), exercise is the most
recommended alternative to sleeping pills for resolving insomnia.
Sleeping pills are more costly than to make time for a daily routine of
staying fit, and may have dangerous side effects in the long run.
Exercise can be a healthy, safe and inexpensive way to achieve more
and better sleep.
Too much exercise can be harmful. Without proper rest, the
chance of stroke or other circulation problems increases, and muscle
tissue may develop slowly (Benito B, 2011). Extremely intense, long-
term cardiovascular exercise, as can be seen in athletes who train for
multiple marathons, has been associated with scarring of the heart
rhythm abnormalities (Wilson MG, 2011). Inappropriate exercise can
do more harm than good, with the definition of "inappropriate" varying
according to the individual. For many activities, especially running
and cycling, there are significant injuries that occur with poorly
regimented exercise schedules. Injuries from accidents also remain a
major concern, whereas the effects of increased exposure to air
pollution seem only a minor concern (Joris Aertsens, 2010).
In extreme instances, over-exercising induces serious
performance loss. Unaccustomed overexertion of muscles leads to

damage muscle most often seen in new army recruits. Another danger
is overtraining, in which the intensity or volume of training exceeds
the body's capacity to recover between bouts (Jimenez C, 1996).
Stopping excessive exercise suddenly can also create a change in
mood. Feelings of depression and agitation can occur when
withdrawal from the natural endorphins produced by exercise occurs.
Exercise should be controlled by each human body's inherent
limitations. While one set of joints and muscles may have the
tolerance to withstand multiple marathons, another body may be
damaged by 20 minutes of light jogging. This must be determined for
each individual. Too much exercise can also cause a female to miss
her period, a symptom known as amenorrhea.
As of Kahn, E. B, (2002) the effects of community wide interventions
to increase exercise levels at the population level is unknown. Signs that
encourage the use of stairs, as well as community campaigns, may increase
exercise levels. The city of Bogota, Colombia, for example, blocks off 113
kilometers of roads on Sundays and holidays to make it easier for its citizens
to get exercise. These pedestrian zones are part of an effort to combat
chronic diseases, including obesity.
Worldwide there has been a large shift towards less physically
demanding work. This has been accompanied by increasing use of
mechanized transportation, a greater prevalence of labor saving
technology in the home, and less active recreational pursuits.

Personal lifestyle changes however can correct the lack of physical
exercise. Proper nutrition is as important to health as exercise. When
exercising, it becomes even more important to have a good diet to
ensure that the body has the correct ratio of macronutrients whilst
providing ample micronutrients, in order to aid the body with the
recovery process following strenuous exercise (Kimber N, 2003).
The benefits of exercise have been known since antiquity. Marcus
Cicero, around 65 BC, stated: "It is exercise alone that supports the spirits,
and keeps the mind in vigor" (Kuper, Simon, 2009). However, the link
between physical health and exercise was only discovered in 1949 and
reported in 1953 by a team led by Jerry Morris. Dr. Morris noted that men of
similar social class and occupation had markedly different rates of heart
attacks, depending on the level of exercise they got: bus drivers had a
sedentary occupation and a higher incidence of heart disease, while bus
conductors were forced to move continually and had a lower incidence of
heart disease (Morris JN, 1953).
A growing body of research over the last 10 years substantiates that
physical activity and exercise also improve psychological well-being (Dubbert
2002). It is important to clarify that much of the research presented here is
correlation, which means that the scientists studied the associations that
exist between exercise and mental health variables, and not the causal
relationships. Published investigations conclude that individuals with
improved levels of fitness are capable of managing stress more effectively
than those who are less fit (Hassmen, Koivula & Uutela 2000). The data
suggest an inverse relationship: higher physical fitness is associated with
lower levels of stress. It appears that the method of exercise that most
benefits stress reduction is cardiovascular exercise. Studies describe the role
of exercise in managing stress as a preventive intervention as opposed to a
corrective intervention. The research indicates that moderate-intensity
aerobic exercise, performed 3 times a week for up to 12 weeks, has the most
influence on stress management. Although the specific mechanisms
explaining the improved stress levels from aerobic exercise are unclear at
this time, possible theories include the involvement of physiological,
biochemical and psychosocial factors (Callaghan 2004).
Frequently, fitness professionals hear clients say that they exercise
because it makes them “feel good.” Because mood state is influenced by
psychosocial, psycho physiological, biochemical and environmental factors,
explaining the exercise-induced mechanism is quite difficult. However, it
appears that cardiovascular and resistance exercise can positively affect
various mood states, including tension, fatigue, anger and vigor in normal
and clinical populations (Lane & Lovejoy 2001; Fox 1999). In addition,
even acute bouts of exercise may improve a person’s present mood state. It
has been shown that a single bout of 25–60 minutes of aerobic exercise
increases positive mood feelings while also decreasing negative mood
feelings. Implications from these data denote the incorporation of habitual
exercise in a person’s lifestyle for the enhancement of a positive mood state.
The use of resistance training to improve mood state requires further
research.
The antidepressant action is one of the most commonly accepted
psychological benefits of exercise. Individuals with clinical depression tend
to be less active than healthy, active adults and have a reduced capacity for
physical exertion (Fox, 1999). Since people suffering from depression are
not predisposed to participating in exercise, it is challenging for fitness
professionals to introduce physical activity to this population. However,
patients diagnosed with depression have credited exercise as being a most
important element in comprehensive treatment programs for depression
(Dunn et al. 2002). Cardiovascular and resistance exercise seem to be
equally effective in producing anti depressive effects. Therefore, the inclusion
of resistance exercise, circuit training, calisthenics and different modes of
aerobic exercise in treatment programs should be encouraged (Brosse et al,
2002).
It also appears that both acute exercise bouts and chronic exercise
training programs have a positive effect on people with clinical depression
(Dunn et al. 2002). The research does imply, though, that the greatest anti
depressive effects seem to occur after 17 weeks of exercise, although
observable effects begin after 4 weeks. In addition, the effects of exercise on
depression seem equivalent in both genders and are uninhibited by age or
health status (Scully et al. 1998).
Anxiety is “distress or uneasiness of mind caused by fear of danger or
misfortune.” It is a stage of apprehension. The results of over 30 published
papers substantiate a link between acute and chronic exercise and the
reduction of anxiety (Scully et al. 1998). Most of the research on exercise
and anxiety involves aerobic training regimens. The few studies involving
resistance training and flexibility have also shown a slight decrease in
anxiety, but additional research is needed in this area. However, the data
does indicate that aerobic exercise is more beneficial for the reduction of
anxiety. In reference to the actual aerobic exercise prescription, there
appears to be much debate about whether low-intensity, moderate-intensity
or high-intensity exercise is most beneficial. For participant adherence,
exercise intensity should be set at an adjustable level agreed on by the
individual in consultation with a PFT or fitness instructor. It appears that
even short bursts of 5 minutes of cardiovascular exercise stimulate anti-
anxiety effects. The research also indicates that individuals who train for
periods of 10–15 weeks receive the greatest beneficial effects.
Exercise also has a positive influence on self-esteem (Callaghan
2004). The effect appears to be more potent in those with lower self-esteem.
Studies indicate that aerobic exercise may have a more pronounced effect
than anaerobic exercise, but that may be because there is little research
available on resistance training exercise and self-esteem. However, self-
esteem is quite complex, and studies suggest that certain subcomponents
including perceived sport competence, physical condition, body image and
strength contribute to self-esteem (Scully et al. 1998). Because of the many
variables involved, it is important to note, for example, that a person may
highly value his physical condition and yet have a negative evaluation of his
body. Current research provides little direction regarding the type of exercise
and dose recommendation for improving self-esteem. In relation to exercise,
it is interesting to note that important factors influencing a person’s self

esteem are perceptions of their body attractiveness and physical condition
(Mc Auley et al. 2000).
All position statements on physical activity center their messages on
the importance of consistent physical activity and exercise throughout the
course of the week. Although many hypotheses and suppositions have been
suggested about the health of this subpopulation of exercises, most recently
a rather large scientific investigation revealed some interesting findings.
Weekend-warrior exercisers who had no major risk factors had a lower risk
of dying prematurely than their sedentary counterparts. However,
individuals with one or more coronary heart disease risk factors may not
benefit from this sporadic approach to physical activity, and should be
encouraged to get their physical activity and exercise throughout the course
of most days of the week.
Aerobic exercise is physical exercise of relatively low intensity that
depends primarily on the aerobic energy generating process. Aerobic literally
refers to the use of oxygen to adequately energy demands during exercise via
aerobic metabolism. Generally, light-to-moderate intensity activities that are
sufficiently supported by aerobic metabolism can be performed for extended
periods of time. The intensity should be between 60 and 85% of maximum
heart rate.
Aerobic exercise and fitness can be contrasted with anaerobic
exercise, of which strength training and short-distance running are
the most salient examples. The two types of exercise differ by the
duration and intensity of muscular contractions involved, as well as
by how energy is generated within the muscle.
Initially during increased exertion, muscle glycogen is broken
down to produce glucose, undergoes glycolysis producing pyruvate
which then reacts with oxygen to produce carbon dioxide and water
and releases energy. If there is a shortage of oxygen, carbohydrate is
consumed more rapidly because the pyruvate ferments into lactate. If
the intensity of the exercise exceeds the rate with which the
cardiovascular system can supply muscles with oxygen, it results in
buildup of lactate and quickly makes it impossible to continue the
exercise. Unpleasant effects of lactate buildup initially include the
burning sensation in the muscles, and may eventually include nausea
and even vomiting if the exercise is continued without allowing lactate
to clear from the bloodstream.
As glycogen levels in the muscle begin to fall, glucose is released
into the bloodstream by the liver, and fat metabolism is increased so
that it can fuel the aerobic pathways. Aerobic exercise may be fueled
by glycogen reserves, fat reserves, or a combination of both, depending
on the intensity. Prolonged moderate-level aerobic exercise at
65% VO2 max results in the maximum contribution of fat to the total
energy expenditure. At this level, fat may contribute 40% to 60% of
total, depending on the duration of the exercise. Vigorous exercise
above 75% VO2max primarily burns glycogen. Major muscles in a

rested, untrained human typically contain enough energy for about 2
hours of vigorous exercise. Training, lower intensity levels and loading
may allow postponement of the onset of exhaustion beyond 4 hours
(Matthew J Watt, 2002).
Aerobic exercise comprises innumerable forms. In general, it is
performed at a moderate level of intensity over a relatively long period
of time. For example, running a long distance at a moderate pace is an
aerobic exercise, but sprinting is not. Playing singles tennis, with
near-continuous motion, is generally considered aerobic activity, while
golf or two person team tennis, with brief bursts of activity punctuated
by more frequent breaks, may not be predominantly aerobic. Some
sports are thus inherently "aerobic", while other aerobic exercises,
such as fartlek training or aerobic dance classes, are designed
specifically to improve aerobic capacity and fitness. It is most common
for aerobic exercises to involve the leg muscles, primarily or
exclusively.
Aerobic capacity is defined as the maximum amount of oxygen
the body can use during a specified period, usually during intense
exercise. It is a function both of cardiorespiratory performance and the
maximum ability to remove and utilize oxygen from circulating blood.
To measure maximal aerobic capacity, an exercise physiologist or
physician will perform a VO2 max test, in which a subject will undergo
progressively more strenuous exercise on a treadmill, from an easy

walk through to exhaustion. The individual is typically connected to
a respirometer to measure oxygen consumption, and the speed is
increased incrementally over a fixed duration of time. The higher the
measured cardio respiratory endurance level, the more oxygen has
been transported to and used by exercising muscles, and the higher
the level of intensity at which the individual can exercise. More simply
stated, the higher the aerobic capacity, the higher the level of aerobic
fitness. The Cooper and multi-stage fitness tests can also be used to
assess functional aerobic capacity for particular jobs or activities.
The degree to which aerobic capacity improved by exercise
varies widely in the human population: while the average response to
training is an approximately 17% increase in VO2max, in any
population there are "high responders" who may as much as double
their capacity, and "low responders" who will see little or no benefit
from training. Studies indicate that approximately 10% of otherwise
healthy individuals cannot improve their aerobic capacity with
exercise at all. The degree of an individual's responsiveness is
highly heritable, suggesting that this trait is genetically determined
(James S. Skinner et al, 1999)
During an aerobic workout, both the rate at which the heart rate and
the amount of blood the heart pumps per beat increases. Basically an
improvement in the cardiac output occurs due to a continuous exercise

regimen. The cardiac output is the product of the heart rate times the stroke
volume.
During aerobic exercise the body demands more oxygen, so the lungs
must deliver more oxygen to the working muscles through the blood. As the
depth of breathing increases, exchange of oxygen and carbon dioxide
between the lungs and the blood occurs more rapidly and efficiently. Regular
exercise increases the lungs capacity to deliver oxygen.
Metabolism is the body’s process of converting food into energy
through numerous chemical reactions. During an aerobic workout; as the
muscles’ need for oxygen increases, more energy is expended, which
increases the metabolic rate. Increased metabolic rate allows the body to use
more energy, or calories, during aerobic activity, and even at rest. The
exercising muscles’ ability to extract and use oxygen from the blood
improves with regular aerobic exercise. Finally, the amount of breathing
needed to perform aerobic exercise decreases, and blood transport increases.
These benefits continue during rest and everyday living.
Yoga is a generic term for the physical, mental, and spiritual practices
or disciplines which originated in ancient India with a view to attain a state
of permanent peace. Various traditions of yoga are found
in Buddhism, Hinduism and Jainism. In Hinduism, yoga is one of the
six astika schools of Hindu philosophy. One of the most detailed and
expositions on the subject are the Yoga Sutras of Patanjali, which defines
yoga as "the stilling of the changing states of the mind". Yoga has also been
popularly defined as "union with the divine" in other contexts and traditions.
Post classical traditions consider ‘Hiranyagarbha’ as the originator of
yoga (Feuerstein, Georg, 2001). Pre–philosophical speculations and diverse
ascetic practices of first millennium BCE were systematized into a formal
philosophy in early centuries CE by the Yoga Sutras of Patanjali. By the turn
of the first millennium, Hatha yoga emerged as a prominent tradition of yoga
distinct from Patanjali's Yoga Sutras and marks the development
of asanas into the full body postures now in popular usage and, along with
its many modern variations, is the style that many people associate with the
word yoga today. Vajrayana Buddhism, founded by the Indian Mahasiddhas,
has a parallel series of asanas and pranayamas, such as candaliand yantra
yoga.
Hindu monks, beginning with Swami Vivekananda, brought yoga to
the West in the late 19th century. In the 1980s, yoga became popular as
a system of physical exercise across the Western world. This form of yoga is
often called Hatha yoga. Many studies have tried to determine the
effectiveness of yoga as a complementary intervention for cancer,
schizophrenia, asthma and heart patients (Burley, Mikel; 2000). In a
national survey, long-term yoga practitioners in the United States reported
musculoskeletal and mental health improvements (Davidson, Ronald,
2002).
Generally yoga is a disciplined method utilized for attaining a
goal. The ultimate goal of Yoga is moksha though the exact definition
of what form this takes depends on the philosophical or theological
system with which it is conjugated. Bhakti schools

of Vaishnavism combine yoga with devotion to enjoy an eternal
presence of Vishnu. In Shaiva theology, yoga is used to
unite kundalini with Shiva (Vancampfort. D et al, 2012).
Mahabharata defines the purpose of yoga as the experience
of Brahman or Atman pervading all things. Apart from the spiritual
goals the physical postures of yoga are used to alleviate health
problems, reduce stress and make the spine supple in contemporary
times. Yoga is also used as a complete exercise program and physical
therapy routine.
Yoga came to the attention of an educated western public in the
mid 19th century along with other topics of Indian philosophy. The
first Hindu teacher to actively advocate and disseminate aspects of
yoga to a western audience was Swami Vivekananda, who toured
Europe and the United States in the 1890s. The reception which
Swami Vivekananda received is inconceivable without the active
interest of intellectuals, in particular the New England
Transcendentalists, among them R.W. Emerson, who drew on German
Romanticism and the interest of philosophers and scholars like
G.F.W. Hegel, the Schlegel brothers, Max Mueller, A. Schopenhauer
and others who found Vedanta in agreement with their own ideas and
a cherished source of religious-philosophical inspiration.
Theosophists also had a large influence on the American
public's view of Yoga. Esoteric views current at the end of the 19th
century were a further basis for the reception of Vedanta and of Yoga
with its theory and practice of correspondence between the spiritual
and the physical. The reception of Yoga and Vedanta are thus
entwined with each other and with the currents of religious and
philosophical reform and transformation throughout the 19th and
early 20th centuries. Yoga - Immortality and Freedom, By introducing
the Tantra traditions and philosophy of Yoga the conception of the
"transcendent" to be attained by Yogic practice shifted from
experiencing the "transcendent in the mind to the body itself.
In the West, the term "yoga" is today typically associated
with Hatha yoga and its asanas or as a form of exercise. In the 1910s
and the 1920s Yoga suffered a period of bad public will largely as a
result of backlash against immigration, a rise in puritanical values,
and a number of scandals. In the 1930s and 1940's it began to gain
more public acceptance as a result of celebrity endorsement. In the
1950s there was another period of paranoia against yoga, but by the
1960s, western interest in Hindu spirituality reached its peak, giving
rise to a great number of Neo-Hindu schools specifically advocated to
a western public.
A second "yoga boom" followed in the 1980s, as Dean Ornish, a
follower of Swami Satchidananda, connected yoga to heart health,
legitimizing yoga as a purely physical system of health exercises
outside of counter culture or esotericism circles, and unconnected to

a religious denomination. Asanas seemed modern in origin, and
strongly overlapped 19th and early 20th century Western exercise
traditions. Since 2001, the popularity of yoga in the USA has been on
the constant rise. The number of people who practiced some form of
yoga has grown from 4 million in 2001 to 20 million in 2011.
Long term yoga practitioners in the United States have reported
musculoskeletal and mental health improvements, as well as reduced
symptoms of asthma in asthmatics. Regular yoga practice increases
brain GABA levels and has been shown to improve mood and anxiety
more than some other metabolically matched exercises, such as
walking. The three main focuses of Hatha yoga make it beneficial to
those suffering from heart disease. Overall, studies of the effects of
yoga on heart disease suggest that yoga may reduce high blood
pressure, improve symptoms of heart failure, enhance cardiac
rehabilitation, and lower cardiovascular risk factors. For chronic low
back pain, specialist Yoga for Healthy Lower Backs has been found
30% more beneficial than usual care alone in a UK clinical trial. Other
smaller studies support this finding.
The Yoga for Healthy Lower Backs programme is the dominant
treatment for society due to 8.5 fewer days off work each year. A
research group from Boston University School of Medicine also tested
yoga’s effects on lower back pain. Over twelve weeks, one group of
volunteers practiced yoga while the control group continued with

standard treatment for back pain. Yoga participants also had a drop of
80% in pain medication use (Streeter, Chris C. et al, 2010).
There has been an emergence of studies investigating yoga as a
complementary intervention for cancer patients. Yoga is used for
treatment of cancer patients to decrease depression, insomnia, pain,
and fatigue and increase anxiety control. Mindfulness Based Stress
Reduction programs include yoga as a mind-body technique to reduce
stress. A study found that after seven weeks the group treated with
yoga reported significantly less mood disturbance and reduced stress
compared to the control group. Another study found that MBSR had
showed positive effects on sleep anxiety, quality of life, and spiritual
growth in cancer patients (Tilbrook Helen E et al, 2011).
Yoga has also been studied as a treatment for schizophrenia.
Some encouraging, but inconclusive, evidence suggests that yoga as a
complementary treatment may help alleviate symptoms of
schizophrenia and improve health-related quality of life.
Implementation of the Kundalini Yoga Lifestyle has shown to help
substance abuse addicts increase their quality of life according to
psychological questionnaires like the Behavior and Symptom
Identification Scale and the Quality of Recovery Index (Sherman KJ et
al, 2005). Yoga has been shown in a study to have some cognitive
functioning acute benefit (Williams KA et al, 2005).

Since a small percentage of yoga practitioners each year suffer
physical injuries analogous to sports injuries; caution and common
sense are recommended (Chuang, Ling-Hsiang et al, 2012). Yoga
has been criticized for being potentially dangerous and being a cause
for a range of serious medical conditions including thoracic outlet
syndrome, degenerative arthritis of the cervical spine, spinal stenosis,
retinal tears, damage to the common fibular nerve, so called "Yoga foot
drop," etc. An expose of these problems by William Broad published in
January, 2012 in The New York Times Magazine resulted in
controversy within the international yoga community (Smith K,
Pukall C, 2009). Broad, a science writer, yoga practitioner, and
author of The Science of Yoga: The Risks and the Rewards, had
suffered a back injury while performing a yoga posture (Gothe. N et
al, 2013). Torn muscles, knee injuries, and headaches are common
ailments which may result from yoga practice (Penman Stephen et
al, 2012).
An extensive survey of yoga practitioners in Australia showed
that about 20% had suffered some physical injury while practicing
yoga. In the previous 12 months 4.6% of the respondents had suffered
an injury producing prolonged pain or requiring medical treatment.
Headstands, shoulder stands, lotus and half lotus, forward bends,
backward bends, and handstands produced the greatest number of
injuries.
Some yoga practitioners do not recommend certain yoga
exercises for women during menstruation, for pregnant women, or for
nursing mothers. However, meditation, breathing exercises, and
certain postures which are safe and beneficial for women in these
categories are encouraged (Joseph Chusid, 1971). Among the main
reasons that experts cite for causing negative effects from yoga are
beginners' competitiveness and instructors' lack of qualification. As
the demand for yoga classes grows, many people get certified to
become yoga instructors, often with relatively little training. Not every
newly certified instructor can evaluate the condition of every new
trainee in their class and recommend refraining from doing certain
poses or using appropriate props to avoid injuries. In turn, a
beginning yoga student can overestimate the abilities of their body
and strive to do advanced poses before their body is flexible or strong
enough to perform them.
Vertebral artery dissection, a tear in the arteries in the neck
which provide blood to the brain can result from rotation of the neck
while the neck is extended. This can occur in a variety of contexts, for
example, in a beauty shop while your hair is being rinsed, but is an
event which could occur in some yoga practices. This is a very serious
condition which can result in a stroke. Ace tabular labral tears,
damage to the structure joining the femur and the hip, have been
reported to have resulted from yoga practice.

Asana is a body position, typically associated with the practice
of Yoga, originally identified as a mastery of sitting still. In the context
of Yoga practice, asana refers to two things: the place where a
practitioner, yogi or yogini sits and the manner in which sits. In
the Yoga sutras, Patanjali suggests that asana is "to be seated in a
position that is firm, but relaxed" for extended, or timeless periods.
As a repertoire of postures were promoted to exercise the body-
mind over the centuries, to the present day when yoga is sought as a
primarily physical exercise form, modern usage has come to include
variations from lying on the back and standing on the head, to a
variety of other positions (Feuerstein, Georg, 1996). However, in the
Yoga sutras, Patanjali mentions the execution of sitting with a
steadfast mind for extended periods as the third of the eight limbs of
Classical or Raja yoga, but does not reference standing postures or
kriyas. Yoga practitioners who seek the "simple" practice of chair-less
sitting generally find it impossible or surprisingly grueling to sit still
for the traditional minimum of one hour some of them then dedicating
their practice to sitting asana and the sensations and mind-states
that arise and evaporate in extended sits.
Asana later became a term for various postures useful for
restoring and maintaining a practitioner's well-being and improving
the body's flexibility and vitality, with the goal of cultivating the ability
to remain in seated meditation for extended periods. Asanas are

widely known as "Yoga postures" or "Yoga positions". Yoga in the West
is commonly practised as physical exercise or alternative medicine,
rather than as the spiritual self-mastery meditation skill it is more
associated with in the East. Pranayama, or breath control, is the
Fourth Limb of ashtanga, as set out by Patanjali in the Yoga Sutra.
The practice is an integral part of both Hatha Yoga and Ashtanga
Vinyasa Yoga in the execution of asanas.
Patanjali discusses his specific approach to pranayama in
verses 2.49 through 2.51, and devotes verses 2.52 and 2.53 of the
Sutra, explaining there the benefits of the practice. Patanjali describes
pranayama as the control of the enhanced "life force" that is a result of
practicing the various breathing techniques, rather than the exercises
themselves. The entirety of breathing practices includes those
classified as pranayama, as well as others called svarodaya, or the
"science of breath". It is a vast practice that goes far beyond the limits
of pranayama as applied to asana. Surya Namaskara, or the
Salutation of the Sun, which is very commonly practiced in most
forms of yoga, originally evolved as a type of worship of Surya, the
Vedic solar deity. Surya is the Hindu solar deity by concentrating on
the Sun for vitalization.
The physical aspect of the practice 'links together' twelve asanas in a
dynamically expressed series. A full round of Surya namaskara is
considered to be two sets of the twelve asanas, with a change in the

second set where the opposing leg is moved first. The asanas included
in the sun salutation differ from tradition to tradition.
The physical aspect of what is called yoga in recent years, the asanas,
has been much popularized in the West. (Ross A, Thomas S, 2010)
Physically, the practice of asanas is considered to:
· improve flexibility
· improve strength
· improve balance
· reduce stress and anxiety
· reduce symptoms of lower back pain
· be beneficial for asthma and chronic obstructive
pulmonary disease (COPD)
· increase energy and decrease fatigue
· shorten labor and improve birth outcomes
· improve physical health and quality of life measures in
the elderly
· improve diabetes management
· reduce sleep disturbances
· reduce hypertension
The emphasis on the physical benefits of yoga, attributed to practice of
the asanas, has deemphasized the other traditional purposes of yoga which
are to facilitate the flow of prana and to aid in balancing the koshas of the
physical and metaphysical body. Yoga is a form of exercise that unites

breath, mind, body, and spirit. The word and practice yoga conjures up
images of Eastern philosophy and ancient practices. Modern day yoga
practice has been discovered in the Western world by many people want to
strengthen their bodies in a new way. Yoga is not the fast pace
cardiovascular workout like running, dance class, or a sport like tennis.
Yoga is learning how to slow your thoughts way down, place all your
attention on the present moment, and create an oasis of stillness in your
movements. Striking a yoga pose builds strength in every part of body. The
above findings and similar other researches proved that there was
contradiction in findings on the effect of yogic exercises and aerobic
exercises on selected physical, physiological and psychological variables.
Hence, the investigator undertook this research to find out the effect of yogic
exercises and aerobic exercises on selected physical, physiological and
psychological variables.
STATEMENT OF THE PROBLEM
The purpose of the study was to find out the effects of yogic exercises
and aerobic exercises on selected physical, physiological and psychological
variables namely speed, muscular endurance, explosive power, cardio
respiratory endurance, resting pulse rate, breath holding time, self
confidence, aggression and anxiety.
DELIMITATIONS
The study was delimited in the following aspects.

1. This study was conducted only on forty five men students in the
Department of Physical Education and Sports Sciences,
Annamalai University, Annamalai Nagar, Tamil Nadu, India.
2. Among various physical, physiological and psychological
variables, the following variables namely speed, muscular
endurance, explosive power, cardio respiratory endurance, resting
pulse rate, breath holding time, self confidence, aggression and
anxiety were selected as dependent variables.
3. The selected criterion variables namely speed, muscular
endurance, explosive power, cardio respiratory endurance,
resting pulse rate, breath holding time, self confidence,
aggression and anxiety were measured by 50 mts run, bend knee
sit ups, vertical jump, cooper’s 12 minutes run/ walk test, radial
pulse, holding the breath for time, Hardy & Nelson self confidence
Questionnaire, Dr. Guru Pyari Mathur and Dr. Raj Kumari
Bhatnagar aggression Questionnaire and Speilberger’s Anxiety
Questionnaire respectively.
5. The following training namely yogic exercises and aerobic
exercises were selected as independent variables.
6. The age group of the subjects was ranged from 18 to 24 years.

LIMITATIONS
The research was limited to the following and these limitations would
be taken into consideration while operating the data.
1. While conducting study, the external factors like atmospheric
conditions, cultural influence and socio-economic condition and also
the body structure of the subjects were not taken into consideration.
2. The investigator did not consider the Geographical location of
Chidambaram at the time of conducting the experiment.
3. No attempt was made to control the subjects participating in other
extra-curricular activities.
4. Though the subjects were motivated verbally no attempt was made to
differential their motivation level during testing and training.
HYPOTHESES
The following were drawn as hypotheses for this study.
1. It was hypothesised that there may be a significant difference
among yogic exercises group, aerobic exercises group and
control group on selected physical, physiological and
psychological variables after twelve weeks of training period.
2. It was also hypothesised that there may be a significant changes
on selected physical, physiological and psychological variables
after twelve weeks of training period due to yogic exercises and
aerobic exercises.
DEFINITIONS AND EXPLANATIONS OF THE TERMS
Yoga is a way of life which can be practiced by any human being
regardless of age and condition of health. Yoga is a gaining process of
control over the mind, thereby improving the physiological and psychological
behaviour of an individual. (Sharma, 1984).
Asana means holding the body in a particular posture to bring
stability to the body and poise to the mind. The exercises of asana bring
purity in tabular channels firmness to the body and vitality to the body and
the mind. (Sharma, 1984)
Aerobics means ‘with oxygen’. Aerobic exercise is designed
to produce a sustained increase in heart rate and whose energy cost
can be met by the body from aerobic sources, that is, from increased
oxygen consumption.
This is a particular strenuous exercise routine which
requires plenty of oxygen, it is particularly helpful for strengthening
the heart and lungs through using your bodies muscles to increase
the heart rate.

Bucher (1990) says, “Speed is the ability of the individual
to make successive movements of the same kind in the shortest period
of time”. Speed is the number of movements per unit of time.
Speed may be defined as, “The capacity of the individual to
perform successive movements of the same pattern of the fastest
rate”.(Harold M. Barrow, 1999)
It may be defined as the ability of a muscle or muscle
group to perform repeated contractions against a resistance to sustain
contraction for an extended period of time with less discomfort and
more rapid recovery.
The ability of the body to repeatedly produce high levels of
force for prolonged periods (Clarke and Clarke, 1999).
Measuring the distance between a person’s standing reach
and the height one can jump and reach has been proposed as a test of
explosive power.
“Endurance is defined as the ability to with stand a
resistance for a period of time”.(Garth Fisher, Clayne & Jenson,
1990)
Cardio respiratory endurance is the ability work close to
one’s maximum aerobic capacity for a prolonged period of time. To
increase one’s endurance is depend upon increasing the ability to
work at high, relative work load for extended periods of time.(Jack
Daniels, Robert Fitts and George Sheehan,1998)
The number of beats felt exactly one minute when a player
is on resting condition.
The number of beats of pulse per minute or the number of
beats of the heart and entries per minute (Astrand, 1997) .
In this time that elapses between the completion of one
inhalation and the starting of the particular exhalation.
(Astrand, 1997).
Self-confidence relates to self-assurance in one's personal judgment,
ability, power,
Aggression is defined as "the behaviour of directed towards goal of
harming another living being who wishes to avoid such treatment.
It is a negative emotional state with feelings of nervousness, worry
and apprehension associated with activation or arousal of the body
SIGNIFICANCE OF THE STUDY
The aim of research in the field of physical education is to
help the physical educators and coaches to gain additional knowledge
in the area of training methods. The present investigation has the
following significant contribution.
1. The findings of the study would reveal the extent to which
the yogic exercises and aerobic exercises to improve the
selected physical, physiological and psychological variables.
2. The study would provide scientific base and guidance to the
physical educationist, coaches, and athletes to identify which

method of training is best suited to develop physical,
physiological and psychological variables.
3. The results of the study would provide an additional
knowledge in the area of research.
4. The results of the study would provide the knowledge for
multi sports events.
5. The contribution of the study would bring out new and
useful training method for the advancement of performance
in the field of sports and games.

This chapter consists of various relevant research studies to the
present investigation. The scanning of review of related literatures
may serve as an important thing to the researcher for the
interpretation of the study.
The review of literature is instrumental in the selection of the
topic, formulation of hypothesis and deductive reasoning leading to
the problem. It helps to get a clear idea and supports the finding with
regard to the problem under study. The researcher came across
several books, periodicals and journals and published thesis, while
searching for relevant facts and finding that were related to this
present study, such as those were given below or the better
understanding and to justify the study.
De Godoy DV et al (2006) investigated whether, in healthy
individuals, practicing yoga can modify maximal inspiratory pressure and
spirometric indices when compared with the practice of aerobic exercise. A
total of 31 healthy volunteers were allocated to practice aerobic exercise (n =
15) or to practice yoga (n = 16). Those in the first group served as controls
and engaged in aerobic exercise for 45-60 minutes, twice a week for three
months. Those in the second group practiced selected yogic techniques, also
in sessions of 45-60 minutes, twice a week for three months. Forced vital
capacity, forced expiratory volume in one second and maximal inspiratory
pressure were measured before and after the three months of training. No
significant alterations were seen in the spirometric indices. A slight,
although not significant, improvement in maximal inspiratory pressure was
seen in both groups. However, there was a significant difference, seen in
both genders, between the absolute delta (final value minus baseline value)
of maximal inspiratory pressure for the group practicing yoga and that
obtained for the group engaging in aerobic exercise (males: 19.5 cm H2O
versus 2.8 cm H2O, p = 0.05; females: 20 cm H2O versus 3.9 cm H2O, p =
0.01). Neither yoga nor aerobic exercise provided a statistically significant
improvement in maximal inspiratory pressure after three months. However,
the absolute variation in maximal inspiratory pressure was greater among
those practicing yoga.
Benu Gupta et al (2010) have examined that the relevant
effects of new fitness regime aero yoga on physiological parameters of
the youth. The sample subjects were confined to the youth students
ageing 16–21 years of Delhi and NCR. A total of 60 subjects were
chosen randomly for the study. They were divided into three groups of
20 each. One group was treated with the regime of aerobics; the
second was with yoga asana and the third with aero yoga for fitness.
The aero yoga – a complete new fitness regime was developed and
implemented on controlled and experimental group in comparison
with yoga asana and aerobic battery for the relevance. The
physiological parameters were measured at three stages that is, at

resting, pre-operational and post-operational. Also, the subjective
assessment was done once in between the operation and after the
completion of battery. Physiological measures considered were: Wt, Ht,
BMI, fat%, hip-waist ratio, HR, MHR, BMR, VO2max and pulse rate.
Analysis of variance – statistical technique was used to study the
relevant effect of aero yoga in comparison with aerobics and yogasana.
The whole statistical work deals with study of independent and
interaction effects as well as mean difference in Wt, Ht, BMI, fat%,
hip-waist ratio, HR, MHR, BMR, VO2max, pulse rate and subjective
assessment of aero yoga, aerobics and yoga asana battery on active
and passive youth. The result revealed the significant difference in Wt,
BMI, fat%, hip-waist ratio, HR, BMR, VO2max, pulse rate in youth
going through aero yoga, aerobics and yoga asana. Whereas there was
no significant difference found in Ht and MHR. The significant
difference was found in subjective assessment. The fitness battery of
aero yoga was found to delay the onset of fatigue in comparison to
other fitness battery.
Alyson Ross and Sue Thomas (2010) investigated whether an
exercise is considered as an acceptable method for improving and
maintaining physical and emotional health. A growing body of
evidence supports the belief that yoga benefits physical and mental
health via down-regulation of the hypothalamic–pituitary–adrenal
(HPA) axis and the sympathetic nervous system (SNS). The purpose of
this article is to provide a scholarly review of the literature regarding
research studies comparing the effects of yoga and exercise on a
variety of health outcomes and health conditions. These studies
subsequently were classified as uncontrolled (n = 30), wait list
controlled (n = 16), or comparison (n = 35). The most common
comparison intervention (n = 10) involved exercise. These studies were
included in this review. In the studies reviewed, yoga interventions
appeared to be equal or superior to exercise in nearly every outcome
measured except those involving physical fitness. The studies
comparing the effects of yoga and exercise seem to indicate that, in
both healthy and diseased populations; yoga may be as effective as or
better than exercise at improving a variety of health-related outcome
measures. Future clinical trials are needed to examine the distinctions
between exercise and yoga, particularly how the two modalities may
differ in their effects on the SNS/HPA axis. Additional studies using
rigorous methodologies are needed to examine the health benefits of
the various types of yoga.
Senthilkumar and A. Prakash (2011) have conducted a study to
determine whether aerobic interval training with yogic practices (AeIYG) or
anaerobic interval training with yogic practices (AnIYG) has greater effect on
selected physical fitness variables, speed and agility among high school
football players. For this purpose, the investigator selected find out the
influence of aerobic and anaerobic interval 90 football players divided into
three groups, namely, AeIYG, AnIYG and control group (CG). The subjects
were tested for speed and agility initially and after 12 weeks of experiment
on respective training on the subjects. The results proved that there was
significant improvement in speed (F: 45.52) and agility (F 8.37) on adjusted
means, against required F value of 3.1. The post hoc analysis proved that
AeIYG was better than CG and AnIYG in improving speed and agility of
school level football players. It was concluded that aerobic interval training
with yogic practices significantly improved speed and agility of the school
level football players than anaerobic power with yogic practices.
Yokesh, T.P. and Chandrasekaran, K (2013) have conducted that
study to investigate the impact of yogic practice and aerobic exercise among
overweight school boys. To achieve this purpose, sixty overweight school
boys from various schools in Tiruchirappalli district were selected at
random. Their age ranged between 14 and 17. The selected subjects were
divided into three equal groups of 20 each, namely yogic practice group
(group A), aerobic exercise group (group B) and control group (group C). The
group A had undergone yogic practice; group B had undergone aerobic
exercise for 12 weeks, five days a week, whereas the control group (group C)
maintained their daily routine activities and no special training was given.
The subjects of the three groups were tested using standardized tests and
procedures on selected physical and physiological variables before and after
the training period to find out the training efforts in the following test items:
physical variables abdominal muscular strength and physiological variables
breath holding time. The collected data were analyzed statistically through
analysis of Covariance (ANACOVA) and Scheffe’s post hoc test to find out the
pre and post training performances. Compare the significant difference
between the adjusted final means and better group.
Ajay Pal et al (2011) have conducted a study to know the effect of
regular yogic practices and self-discipline in reducing body fat and elevated
lipids in CAD patients. In this study one hundred seventy (170) subjects, of
both sexes having coronary artery disease were randomly selected form
Department of Cardiology. Subjects were divided in to two groups randomly
in yoga group and in non-yoga group, eighty five (85) in each group. Out of
these (170 subjects), one hundred fifty four (154) completed the study
protocol. The yogic intervention consisted of 35–40 min/day, five days in a
week till six months in the Department of Physiology CSMMU UP Lucknow.
Body fat testing and estimation of lipid profile were done of the both groups
at zero time and after six months of yogic intervention in yoga group and
without yogic intervention in non yoga group. In present study, BMI (p <
0.04), fat % (p < 0.0002), fat free mass (p < 0.04), SBP (p < 0.002), DBP (p <
0.009), heart rate (p < 0.0001), total cholesterol (p < 0.0001), triglycerides (p
< 0.0001), HDL (p < 0.0001) and low density lipoprotein (p < 0.04) were
changed significantly. Reduction of SBP, DBP, heart rate, body fat%, total
cholesterol, triglycerides and LDL after regular yogic practices is beneficial
for cardiac and hypertensive patients. Therefore yogic practices included in
this study are helpful for the patients of coronary artery disease.
Amandeep Singh et al (2011) have investigated that aim of the study
is to assess the effects of 6-weeks yogasanas training on agility and
muscular strength in sportsmen. A group thirty randomly selected male
players of department of physical education, Guru Nanak Dev University,

Amritsar (Punjab, India) aged 18 – 24 years, volunteered to participate in the
study. They were randomly assigned into two groups: Y (experimental N=15)
and C (control N=15).The subjects from Group Y were subjected to a 6-weeks
yogasanas training programme. Student’s test for independent data was
used to assess the between-group differences for dependent data to assess
the Post-Pre differences. The level of p≤0.01 was considered significant. The
agility and muscular strength significantly improved in Group Y compared
with the control one. The yoga asana training may be recommended to
improve agility and muscular strength and may contribute to enhance sports
performance.
E J de Geus et al (1993) have examined that study was assessed the
association of aerobic fitness with psychological make-up and physiological
stress-reactivity in a group of untrained men, as well as the effects of 4 and
8 months of exercise training on these parameters. Psychological assessment
included questionnaires on personality (Neuroticism, Type A, Hostility),
coping styles (Anger In, Anger Out), negative affect (Depression, Anxiety),
and self-esteem. Stress reactivity was measured as the cardiovascular and
urinary catecholamine response to two competitive reaction time tasks and
the cold pressor test. No cross sectional relationships were found between
aerobic fitness, defined as the maximal oxygen consumption during an
exhaustive exercise test, and any of the psychological variables. In addition,
psychological make-up did not change as a consequence of exercise training.
In further contrast to our hypothesis, aerobic fitness was associated with
high, rather than low, cardiovascular reactivity. Longitudinal effects of
training were limited to a reduction in the overall levels of heart rate and
diastolic blood pressure. This suggests that regular exercise does not
increase the resistance to stress-related disease by influencing psychological
make-up or acute psycho physiologic reactivity.
Bowman AJ et al (1997) have conducted a study to find out
whether the age-associated reduction in baroreflex sensitivity is
modifiable by exercise training. The effects of aerobic exercise training
and yoga, a non-aerobic control intervention, on the baroreflex of
elderly persons was determined. Baroreflex sensitivity was quantified
by the alpha-index, at high frequency (HF; 0.15-0.35 Hz, reflecting
parasympathetic activity) and mid-frequency (MF; 0.05-0.15 Hz,
reflecting sympathetic activity as well), derived from spectral and
cross-spectral analysis of spontaneous fluctuations in heart rate and
blood pressure. Twenty-six (10 women) sedentary, healthy,
normotensive elderly (mean 68 years, range 62-81 years) subjects
were studied. Fourteen (4 women) of the sedentary elderly subjects
completed 6 weeks of aerobic training, while the other 12 (6 women)
subjects completed 6 weeks of yoga. Heart rate decreased following
yoga (69 +/- 8 vs. 61 +/- 7 min-1, P < 0.05) but not aerobic training
(66 +/- 8 vs. 63 +/- 9 min-1, P = 0.29). VO2 max increased by 11%
following yoga (P < 0.01) and by 24% following aerobic training (P <
0.01). No significant change in alpha MF (6.5 +/- 3.5 vs. 6.2 +/- 3.0
ms mmHg-1, P = 0.69) or alpha HF (8.5 +/- 4.7 vs. 8.9 +/- 3.5 ms
mmHg-1, P = 0.65) occurred after aerobic training. Following yoga,

alpha HF (8.0 +/- 3.6 vs. 11.5 +/- 5.2 ms mmHg-1, P < 0.01) but not
alpha MF (6.5 +/- 3.0 vs. 7.6 +/- 2.8 ms mmHg-1, P = 0.29) increased.
Short-duration aerobic training does not modify the alpha-index at
alpha MF or alpha HF in healthy normotensive elderly subjects. alpha
HF but not alpha MF increased following yoga, suggesting that these
parameters are measuring distinct aspects of the baroreflex that are
separately modifiable.
Annadurai and Sathishbabu (2014) found the effect of Swiss
ball and plyometric training programme on selected physical variables
and skill performance of inter collegiate men volleyball players, to
achieve that 45 subjects aged from 19 to 28 years from affiliated
college of Bharathiar University Coimbatore, Tamilnadu were selected,
subjects (N = 45) were divided into three equal groups. Namely, Group
- I underwent Swiss ball training group (SBTG), Group - II underwent
plyometric training group (PTG), and Group - III acted as control
group (CG) was not given any specific training. Each group consists of
15 subjects. They were assessed before and after six weeks in both
groups. The analysis of co-variance (ANCOVA) was used to determine
any significant difference was present among the three groups of the
dependent variables. The study revealed that the selected dependent
variables such as speed, flexibility, explosive power, muscular
strength and endurance, serving Ability and passing ability have
significant improvement due to the Swiss ball and plyometric training

programme on selected physical fitness variables and skill
performance of inter collegiate men volleyball players.
Andrea Elibero et al (2011) have conducted a study to know
the effects of physical activity on craving to smoke and smoking
withdrawal. The current study was designed to compare and contrast
the effects of 2 different forms of physical activity on general and cue-
elicited craving to smoke. Following 1-hr nicotine abstinence, 76 daily
smokers were randomly assigned to engage in a 30-min bout of
cardiovascular exercise (CE; brisk walk on a treadmill), Hatha yoga
(HY), or a nonactivity control condition. Participants completed
measures of craving and mood, and a smoking cue reactivity
assessment, before, immediately following, and approximately 20 min
after the physical activity or control conditions. Compared with the
control condition, participants in each of the physical activity groups
reported a decrease in craving to smoke, an increase in positive effect,
and a decrease in negative effect. In addition, craving in response to
smoking cues was specifically reduced among those who engaged in
CE, whereas those who engaged in HY reported a general decrease in
cravings. This study provides further support for the use of exercise
bouts for attenuating cigarette cravings during temporary nicotine
abstinence. Results also suggest that CE can attenuate cravings in
response to smoking cues. There are several areas for further research
that may improve integration of exercise within smoking cessation
treatment.
Debra Gabler-Halle et al (1993) have examined that study was
Physical fitness of persons who are developmentally disabled has
received relatively little attention in the special education literature
when compared to intellectual functioning (e.g., learning, memory,
and language) and to acquisition of functional skills (e.g., self-care,
community, and vocational). Despite an increased interest in
recreational programming stimulated by the concept of functional
curricula, teachers may still be reluctant to include physical fitness
activities in their students' schedules. Perhaps physical fitness
programming for those with developmental disabilities would have
wider appeal and application if it were embedded in the broader
context of psychological and behavioral change (i.e., engagement in
exercise produces generalized changes beyond direct improvement in
physical well-being). This article is a review and critique of literature
that focuses on the effects of participation in aerobic exercise on three
classes of psychological/behavioral variables for persons with mental
retardation and associated disabilities. The methodology that
characterizes this literature is analyzed, and recommendations for
future research are proposed.
Meyer T and Broocks A (2000) have investigated that study
was Aerobic exercise seems to be effective in improving general mood

and symptoms of depression and anxiety in healthy individuals and
psychiatric patients. This effect is not limited to aerobic forms of
exercise. There are almost no contraindications for psychiatric
patients to participate in exercise programmes, provided they are free
from cardiovascular and acute infectious diseases. However, very little
is known about the effects of exercise in psychiatric disease other
than those in depression and anxiety disorders. A few reports indicate
the need for controlled investigations in psychotic and personality
disorders. Unfortunately, no general concept for a therapeutic
application of physical activity has been developed so far. Reliance on
sub maximal measures is highly recommended for fitness assessment.
Monitoring of exercise intensity during training sessions is most easily
done by measuring the heart rate using portable devices (whereas
controlling the exact workload may be preferable for scientific
purposes). Appropriate pre- and post-training testing is emphasized to
enable adequate determinations of fitness gains and to eventually
allow positive feedback to be given to patients in clinical settings.
David S. Holmes and David L. Roth (1988) have investigated with
the students who reported experiencing a high number of stressful life
events were randomly assigned to: (a) an aerobic training condition, (b) a
relaxation training condition, or (c) a no treatment control condition.
Immediately before and after the 11 week training/control period, subjects'
aerobic fitness and cardiovascular responses to acute psychological stress
were assessed. Results indicated that: (1) subjects in the aerobic training
condition showed significantly greater improvements in aerobic fitness than
subjects in the other conditions, and (2) the subjects in the aerobic training
condition showed significantly greater reductions in heart rate during all
phases of the stress than subjects in the other conditions. Post-training
differences between aerobic and control conditions during the moderate
psychological stress were as great as 17 b.p.m. These results provide
evidence for the utility of aerobic training for reducing cardiovascular activity
during psychological stress, and they are consistent with earlier findings
linking fitness to less illness following stress, reductions in depression and
enhanced recovery in cardiac patients.
Patrick J. O'Connor et al (2010) have examined whether
strength training influences anxiety, chronic pain, cognition,
depression, fatigue symptoms, self-esteem, and sleep. The weight of
the available evidence supported the conclusion that strength training
is associated with reductions in anxiety symptoms among healthy
adults (5 trials); reductions in pain intensity among patients with low
back pain (5 trials), osteoarthritis (8 trials), and fibromyalgia (4 trials);
improvements in cognition among older adults (7 trials);
improvements in sleep quality among depressed older adults (2 trials);
reductions in symptoms of depression among patients with diagnosed
depression (4 trials) and fibromyalgia (2 trials); reductions in fatigue
symptoms (10 trials); and improvements in self-esteem (6 trials). The
evidence indicates that larger trials with a greater range of patient
samples are needed to better estimate the magnitude and the

consistency of the relationship between strength training and these
mental health outcomes. Plausible social, psychological, and neural
mechanisms by which strength training could influence these
outcomes rarely have been explored. This review revealed the high-
priority research need for animal and human research aimed at better
understanding the brain mechanisms underlying mental health
changes with strength training.
Anais Rampello et al (2007) have conducted a study that
physical de conditioning is involved in the impaired exercise tolerance
of patients with multiple sclerosis (MS), but data on the effects of
aerobic training (AT) in this population are scanty. The purpose of this
study was to compare the effects of an 8-week AT program on exercise
capacity in terms of walking capacity and maximum exercise
tolerance, as well as its effects on fatigue and health-related quality of
life as compared with neurological rehabilitation (NR) in subjects with
MS. Nineteen subjects (14 female, 5 male; mean age [X±SD]=41±8
years) with mild to moderate disability secondary to MS participated
in a randomized crossover controlled study. Eleven subjects (8 female,
3 male; mean age [X±SD]=44±6 years) completed the study. After AT,
but not NR, the subjects’ walking distances and speeds during a self-
paced walk were significantly improved, as were their maximum work
rate, peak oxygen uptake, and oxygen pulse during cardiopulmonary
exercise tests. The increases in peak oxygen uptake and maximum

work rate, but not in walking capacity, were significantly higher after
AT, as compared with after NR. Additionally, the subjects who were
most disabled tended to benefit more from AT. There were no
differences between AT and NR in effects on fatigue, and the results
showed that AT may have partially affected health-related quality of
life. The results suggest that AT is more effective than NR in improving
maximum exercise tolerance and walking capacity in people with mild
to moderate disability secondary to MS.
B. S. Oken et al (2004) have conducted that study was
determine the effect of yoga and of aerobic exercise on cognitive
function, fatigue, mood, and quality of life in multiple sclerosis (MS).
Subjects with clinically definite MS and Expanded Disability Status
Score less than or equal to 6.0 were randomly assigned to one of three
groups lasting 6 months: weekly Iyengar yoga class along with home
practice, weekly exercise class using a stationary bicycle along with
home exercise, or a waiting-list control group. Outcome assessments
performed at baseline and at the end of the 6-month period included a
battery of cognitive measures focused on attention, physiologic
measures of alertness, Profile of Mood States, State-Trait Anxiety
Inventory, Multi-Dimensional Fatigue Inventory (MFI), and Short Form
(SF)-36 health-related quality of life. Sixty-nine subjects were
recruited and randomized. Twelve subjects did not finish the 6-month
intervention. There were no adverse events related to the intervention.

There were no effects from either of the active interventions on either
of the primary outcome measures of attention or alertness. Both active
interventions produced improvement in secondary measures of fatigue
compared to the control group: Energy and Fatigue (Vitality) on the
SF-36 and general fatigue on the MFI. There were no clear changes in
mood related to yoga or exercise. Subjects with MS participating in
either a 6-month yoga class or exercise class showed significant
improvement in measures of fatigue compared to a waiting-list control
group. There was no relative improvement of cognitive function in
either of the intervention groups.
Heidi Summers et al (1999) have investigated that Stress
reactivity was assessed in aerobically fit (n = 14) and unfit (n = 8)
females during the follicular phase of the menstrual cycle.
Participants completed the Spielberger State-Trait Anxiety Inventory
and provided a urine sample for catecholamine analysis before and
after mental stress testing, Stroop Color-Word Test. Blood pressure,
heart rate, muscle tension, and skin conductance were measured
during mental stress testing. Fit and unfit participants differed
significantly in baseline heart rate but not in stress reactivity or in
state or trait anxiety. These data suggest that aerobic fitness does not
attenuate the stress response in women prior to menopause.
Burnham TR and Wilcox A (2002) have conducted that study
was effect of aerobic exercise on physiological and psychological

function in patients rehabilitating from cancer treatment. A second
purpose was to evaluate the differential effects of low- and moderate-
intensity exercise on these variables. Eighteen survivors of breast or
colon cancer (15 female and 3 male, 40-65 yr of age) served as
subjects. The subjects were matched by aerobic capacity and scores
on a Quality of Life questionnaire, and then randomly assigned to a
control, low- (25-35% heart rate reserve (HRR)), or a moderate- (40-
50% HRR) intensity exercise group. The exercise groups performed
lower-body aerobic exercise three times a week for 10 wk. After the
exercise training, there were no statistically significant differences
between the two exercise groups on any of the physiological variables.
Therefore, the exercise groups were combined into one group for the
final analysis. The results revealed statistically significant increases in
aerobic capacity (P < 0.001) and lower-body flexibility (P = 0.027), a
significant decrease in body fat (P < 0.001), and a significant increase
in quality of life (P < 0.001) and a measure of energy (P = 0.038) in the
exercise group when compared with the control group. Low- and
moderate-intensity aerobic-exercise programs were equally effective in
improving physiological and psychological function in this population
of cancer survivors. Aerobic exercise appears to be a valuable and
well-tolerated component of the cancer-rehabilitation process.
Jason L. Talanian1et al (2007) aim was to examine the effects of
seven high-intensity aerobic interval training (HIIT) sessions over 2 wk on

skeletal muscle fuel content, mitochondrial enzyme activities, fatty acid
transport proteins, peak O2 consumption (VO2 peak), and whole body

metabolic, hormonal, and cardiovascular responses to exercise. Eight women
(22.1 ± 0.2 yr old, 65.0 ± 2.2 kg body wt, 2.36 ± 0.24 l/min V O2 peak)

performed a VO2 peak test and a 60-min cycling trial at ∼60% VO2 peak before

and after training. Each session consisted of ten 4-min bouts at ∼90% VO2

with 2 min of rest between intervals. Training increased VO2 peak by 13%.

peak
After HIIT, plasma epinephrine and heart rate were lower during the final 30
min of the 60-min cycling trial at ∼60% pretraining VO2 peak. Exercise whole

body fat oxidation increased by 36% (from 15.0 ± 2.4 to 20.4 ± 2.5 g) after
HIIT. Resting muscle glycogen and triacylglycerol contents were unaffected
by HIIT, but net glycogen use was reduced during the posttraining 60-min
cycling trial. HIIT significantly increased muscle mitochondrial β-
hydroxyacyl-CoA dehydrogenase (15.44 ± 1.57 and 20.35 ± 1.40
mmol·min−1·kg wet mass−1 before and after training, respectively) and citrate
synthase (24.45 ± 1.89 and 29.31 ± 1.64 mmol·min−1·kg wet mass−1 before
and after training, respectively) maximal activities by 32% and 20%, while
cytoplasmic hormone-sensitive lipase protein content was not significantly
increased. Total muscle plasma membrane fatty acid-binding protein content
increased significantly (25%), whereas fatty acid translocase/CD36 content
was unaffected after HIIT. In summary, seven sessions of HIIT over 2 wk
induced marked increases in whole body and skeletal muscle capacity for
fatty acid oxidation during exercise in moderately active women.

MacMahon JR and Gross RT (1988) have investigated that
aerobic exercise has been associated with improved psychological
status and physical fitness in adults, but its effects in adolescents
have been less clear. This study evaluated the effects of aerobic
exercise on the self-concept, depression level, and physical fitness of
juvenile delinquents. Ninety-eight incarcerated youths who
volunteered to participate were assigned in a blind fashion to one of
two exercise programs lasting three months. Sixty-nine completed all
phases of the study and are the subjects of this report. One exercise
program (32 subjects) emphasized aerobic exercise the other (37
subjects), limited exertion. Before and after participating, each subject
underwent measurement of self-concept, mood, and physical fitness.
While the aerobic and comparison groups were initially similar, the
data demonstrated an association between participation in the aerobic
exercise program and improved self-concept, mood, and fitness.
Improvement in psychological variables was not dependent on
improved physical fitness and was not related to pre intervention
measures.
Yokesh, T.P. and Chandrasekaran, K (2013) have conducted a
study to know the impact of yogic practice and aerobic exercise among
overweight school boys. To achieve this purpose, sixty overweight school
boys from various schools in Tiruchirappalli district were selected at
random. Their age ranged between 14 and 17. The selected subjects were
divided into three equal groups of 20 each, namely yogic practice group
(group A), aerobic exercise group (group B) and control group (group C). The
group A had undergone yogic practice; group B had undergone aerobic
exercise for 12 weeks, five days a week, whereas the control group (group C)
maintained their daily routine activities and no special training was given.
The subjects of the three groups were tested using standardized tests and
procedures on selected physical and physiological variables before and after
the training period to find out the training efforts in the following test items:
physical variables abdominal muscular strength and physiological variables
breath holding time. The collected data were analyzed statistically through
analysis of CoVariance (ANACOVA) and Scheffe’s post hoc test to find out the
pre and post training performances. Compare the significant difference
between the adjusted final means and better group.
Ajediran I Bello et al (2011) evaluated the effects of an 8-week
aerobic exercise program on physiological parameters and quality of life in
patients with type 2 diabetes mellitus. Patients attending a diabetes clinic
participated in this randomized control trial. They were randomly assigned
to an intervention or control group by ballot. The intervention group, in
addition to regular conventional treatment, received individually prescribed
aerobic exercise for 30 minutes, at 50%–75% of maximum heart rate three
times weekly. Main outcome measures included fasting blood sugar,
glycosylated hemoglobin (HbA1c), high-density lipoprotein, low-density
lipoprotein, and a World Health Organization quality of life questionnaire
(WHOQoL-BREF). Data analysis involved paired and unpaired t-tests and
mixed-design two-way analysis of variance. Eighteen patients with type 2
diabetes and of mean age 46.22 ± 9.79 years participated in the study. Mean
duration since onset of diabetes in the intervention and control groups was
4.44 ± 3.33 years and 3.92 ± 2.66 years, respectively. Both groups were
similar for duration since onset, baseline physiological parameters, and
quality of life. Within-group comparison did not show any significant
differences (P > 0.05) for HbA1c, fasting blood sugar, low-density lipoprotein,
or high-density lipoprotein. The intervention group improved significantly
(P < 0.05) in their post exercise quality of life compared with baseline.
Between-group comparison did not show any significant differences in
physiological parameters or quality of life. Patients with type 2 diabetes
improved in fasting blood sugar, low-density lipoprotein, high-density
lipoprotein, and quality of life following 8 weeks of aerobic exercise training.
These perceived improvements were not reflected by statistically significant
differences in between-group comparison for any parameters.
Kathleen Potempa et al (1995) have described how
hemiparetic stroke patients responded to intense exercise and aerobic
training. Forty-two subjects were randomly assigned to an exercise
training group or to a control group. Treatments were given three
times per week for 10 weeks in similar laboratory settings. Baseline
and posttest measurements were made of maximal oxygen
consumption, heart rate, workload, exercise time, resting and sub
maximal blood pressures, and sensor motor function. Only
experimental subjects showed significant improvement in maximal
oxygen consumption, workload, and exercise time. Improvement in
sensor motor function was significantly related to the improvement in

aerobic capacity. After treatment, experimental subjects showed
significantly lower systolic blood pressure at sub maximal workloads
during the graded exercise test. We conclude that hemi paretic stroke
patients may improve their aerobic capacity and sub maximal exercise
systolic blood pressure response with training. Sensor motor
improvement is related to the improvement in aerobic capacity.
Ulrik Wisloff et al (2007) have compared training programs with
moderate versus high exercise intensity with regard to variables associated
with cardiovascular function and prognosis in patients with post infarction
heart failure. Twenty-seven patients with stable post infarction heart failure
who were undergoing optimal medical treatment, including β-blockers and
angiotensin-converting enzyme inhibitors (aged 75.5±11.1 years; left
ventricular [LV] ejection fraction 29%; VO2peak 13 mL · kg−1 · min−1) were

randomized to either moderate continuous training (70% of highest
measured heart rate, ie, peak heart rate) or aerobic interval training (95% of
peak heart rate) 3 times per week for 12 weeks or to a control group that
received standard advice regarding physical activity. VO2peak increased more

with aerobic interval training than moderate continuous training (46%
versus 14%, P<0.001) and was associated with reverse LV remodeling. LV
end-diastolic and end-systolic volumes declined with aerobic interval
training only, by 18% and 25%, respectively; LV ejection fraction increased
35%, and pro-brain natriuretic peptide decreased 40%. Improvement in
brachial artery flow-mediated dilation (endothelial function) was greater with
aerobic interval training, and mitochondrial function in lateral vastus
muscle increased with aerobic interval training only. The Mac New global
score for quality of life in cardiovascular disease increased in both exercise
groups. No changes occurred in the control group. Exercise intensity was an
important factor for reversing LV remodeling and improving aerobic capacity,
endothelial function, and quality of life in patients with post infarction heart
failure. These findings may have important implications for exercise training
in rehabilitation programs and future studies.
Deborah Koniak and Griffin EdD (1994) have examined the
effects of participation in a 6-week aerobic exercise program (AEP) on
pregnant adolescents' depression, self-esteem, and physical discomforts
of pregnancy were examined. The sample was comprised of 58 ethnically
diverse subjects ranging in age from 14 to 20 years. Subjects in the AEP
were observed to have a significant decrease in depressive symptoms
over time and an increase in total self-esteem; those in the comparison
group reported a significant increase in physical discomforts associated
with pregnancy. These findings suggest that exercise programs such as
the AEP should be considered an important aspect of prenatal self-care
for healthy pregnant adolescents.
Jones A.M and Carter H (2000) have investigated that whether
an endurance exercise training results in profound adaptations of the
cardio respiratory and neuromuscular systems that enhance the
delivery of oxygen from the atmosphere to the mitochondria and
enable a tighter regulation of muscle metabolism. These adaptations
effect an improvement in endurance performance that is manifest as a
rightward shift in the ‘velocity-time curve’. This shift enables athletes

to exercise for longer at a given absolute exercise intensity, or to
exercise at a higher exercise intensity for a given duration. There are 4
key parameters of aerobic fitness that affect the nature of the velocity-
time curve that can be measured in the human athlete. These are the
maximal oxygen uptake (O), exercise economy, the lactate/ventilator
threshold and oxygen uptake kinetics. Other parameters that may
help determine endurance performance, and that are related to the
other 4 parameters, are the velocity at O (V-O) and the maximal
lactate steady state or critical power. This review considers the effect
of endurance training on the key parameters of aerobic (endurance)
fitness and attempts to relate these changes to the adaptations seen
in the body’s physiological systems with training. The importance of
improvements in the aerobic fitness parameters to the enhancement of
endurance performance is highlighted, as are the training methods
that may be considered optimal for facilitating such improvements.
Neil J. Snowling and Will G. Hopkins (2006) evaluated the effects of
different modes of exercise training on measures of glucose control and other
risk factors for complications of diabetes. The 27 qualifying studies were
controlled trials providing, for each measure, 4–18 estimates for the effect of
aerobic training, 2–7 for resistance training, and 1–5 for combined training,
with 1,003 type 2 diabetic patients (age 55 ± 7 years [mean ± between-study
SD]) over 5–104 weeks. The meta-analytic mixed model included main-effect
covariates to control for between-study differences in disease severity, sex,
total training time, training intensity, and dietary co intervention (13

studies). To interpret magnitudes, effects were standardized after meta-
analysis using composite baseline between-subject SD. Differences among
the effects of aerobic, resistance, and combined training on HbA 1c (A1C) were
trivial; for training lasting ≥12 weeks, the overall effect was a small beneficial
reduction (A1C 0.8 ± 0.3% [mean ± 90% confidence limit]). There were
generally small to moderate benefits for other measures of glucose control.
For other risk factors, there were either small benefits or effects were trivial
or unclear, although combined training was generally superior to aerobic
and resistance training. Effects of covariates were generally trivial or
unclear, but there were small additional benefits of exercise on glucose
control with increased disease severity. All forms of exercise training produce
small benefits in the main measure of glucose control: A1C. The effects are
similar to those of dietary, drug, and insulin treatments. The clinical
importance of combining these treatments needs further research.
J. A. Blumenthal et al (1982) have determined if patients who
subsequently drop out of a structured cardiac rehabilitation program could
be prospectively distinguished from those who remain in the program based
upon their initial baseline characteristics. Thirty-five consecutive patients
with recent MIs underwent comprehensive physical and psychological
assessments at entry into the program, and were followed for a period of 1
year. The 14 patients who dropped out of the program could be
distinguished from the compliers on the basis of their reduced left ejection
fraction assessed by first pass radionuclide angiography at rest and during
peak exercise. In addition, their psychological profiles assessed by the MMPI
indicated the dropouts were more depressed, hypochondria cal, anxious, and
introverted and had lower ego strength than those who remained in the
program. Statistical analysis further indicated that psychological variables
were associated with noncompliance independently of physical status. These
findings suggest that MI patients who are unlikely to adhere to this form of
medical therapy may be prospectively identified based upon their initial
physical and psychological characteristics.
Martin, P M Dubbert and W C Cushman (1990) evaluated that
antihypertensive efficacy of aerobic exercise training in mild essential
hypertension, a prospective randomized controlled trial was conducted
comparing an aerobic exercise regimen to a placebo exercise regimen, with a
crossover replication of the aerobic regimen in the placebo exercise group.
The study took place in an outpatient research clinic in a university-
affiliated Veterans Administration medical center. Twenty-seven men with
untreated diastolic blood pressure (DBP) of 90-104 mm Hg were randomized
to the two exercise regimens. Ten patients completed the aerobic regimen.
Nine patients completed the control regimen, seven of whom subsequently
entered and completed the aerobic regimen. The aerobic regimen consisted
of walking, jogging, stationary bicycling, or any combination of these
activities for 30 minutes, four times a week, at 65-80% maximal heart rate.
The control regimen consisted of slow calisthenics and stretching for the
same duration and frequency but maintaining less than 60% maximal heart
rate. DBP decreased 9.6 +/- 4.7 mm Hg in the aerobic exercise group but
increased 0.8 +/- 6.2 mm Hg in the placebo control exercise group (p =
0.02). Systolic blood pressure (SBP) decreased 6.4 +/- 9.1 mm Hg in the
aerobic group and increased 0.9 +/- 9.7 mm Hg in the control group (p =
0.11). Subsequently, seven of the nine controls entered a treatment
crossover and completed the aerobic regimen with significant reductions in
both DBP (-6.1 +/- 3.2 mm Hg, p less than 0.01) and SBP (-8.1 +/- 5.7 mm
Hg, p less than 0.01). BP changes were not associated with any significant
changes in weight, body fat, urinary electrolytes, or resting heart rate. This
randomized controlled trial provides evidence for the independent BP
lowering effect of aerobic exercise in unmediated mildly hypertensive men.
Brisswalter. Jet al (2002) have investigated the effect of
physical exercise on mental function has been widely studied from the
beginning of the 20th century. However, the contradictory findings of
experimental research have led authors to identify several
methodological factors to control in such studies including: (i) the
nature of the psychological task; and (ii) the intensity and duration of
physical exercise. The purpose of this article is to provide information,
from the perspective of performance optimisation, on the main effects
of physical task characteristics on cognitive performance. Within this
framework, some consistent results have been observed during the
last decade. Recent studies, using mainly complex decisional tasks,
have provided the research community with clear support for an
improvement of cognitive performance during exercise. Diverse
contributing factors have been suggested to enhance cognitive
efficacy. First, an increase in arousal level related to physical exertion
has been hypothesised. Improvement in decisional performance has
been observed immediately after the adrenaline threshold during

incremental exercise. Such positive effects could be enhanced by
nutritional factors, such as carbohydrate or fluid ingestion, but did
not seem to be influenced by the level of fitness. Second, the
mediating role of resource allocation has been suggested to explain
improvement in cognitive performance during exercise. This effect
highlights the importance of motivational factors in such tasks.
Finally, when the cognitive performance was performed during
exercise, consistent results have indicated that the dual task effect
was strongly related to energetic constraints of the task. The greater
the energy demand, the more attention is used to control movements.
Kevin R. Short et al (2004) tested the hypotheses that whole
body and mixed muscle protein metabolism declines with age in men
and women and that aerobic exercise training would partly reverse
this decline. Seventy-eight healthy, previously untrained men and
women aged 19-87 yr were studied before and after 4 mo of bicycle
training (up to 45 min at 80% peak heart rate, 3-4 days/wk) or control
(flexibility) activity. At the whole body level, protein breakdown
(measured as [13C]leucine and [15N]phenylalanine flux), Leu oxidation,
and protein synthesis (nonoxidative Leu disposal) declined with age at
a rate of 4-5% per decade (P < 0.001). Fat-free mass was closely
correlated with protein turnover and declined 3% per decade (P <
0.001), but even after covariate adjustment for fat-free mass, the
decline in protein turnover with age remained significant. There were

no differences between men and women after adjustment for fat-free
mass. Mixed muscle protein synthesis also declined with age 3.5% per
decade (P < 0.05). Exercise training improved aerobic capacity 9%
overall (P < 0.01), and mixed muscle protein synthesis increased 22%
(P < 0.05), with no effect of age on the training response for either
variable. Fat-free mass, whole body protein turnover and resting
metabolic rate were unchanged by training. We conclude that rates of
whole body and muscle protein metabolism decline with age in men
and women, thus indicating that there is a progressive decline in the
body's remodeling processes with aging. This study also demonstrates
that aerobic exercise can enhance muscle protein synthesis
irrespective of age.
Christopher A. DeSouza et al (2000) determined the influence
of regular aerobic exercise on the age-related decline in endothelium-
dependent vasodilation. In a cross-sectional study, 68 healthy men 22
to 35 or 50 to 76 years of age who were either sedentary or endurance
exercise–trained were studied. Forearm blood flow (FBF) responses to
intra-arterial infusions of acetylcholine and sodium nitroprusside were
measured by strain-gauge plethysmography. Among the sedentary
men, the maximum FBF response to acetylcholine was 25% lower in
the middle aged and older compared with the young group (P<0.01). In
contrast, there was no age-related difference in the vasodilatory
response to acetylcholine among the endurance-trained men. FBF at

the highest acetylcholine dose was almost identical in the middle aged
and older (17.3±1.3 mL/100 mL tissue per minute) and young
(17.7±1.4 mL/100 mL tissue per minute) endurance-trained groups.
There were no differences in the FBF responses to sodium
nitroprusside among the sedentary and endurance- trained groups. In
an exercise intervention study, 13 previously sedentary middle aged
and older healthy men completed a 3-month, home-based aerobic
exercise intervention (primarily walking). After the exercise
intervention, acetylcholine-mediated vasodilation increased ≈30%
(P<0.01) to levels similar to those in young adults and middle aged
and older endurance-trained men. Regular aerobic exercise can
prevent the age-associated loss in endothelium-dependent
vasodilation and restore levels in previously sedentary middle aged
and older healthy men. This may represent an important mechanism
by which regular aerobic exercise lowers the risk of cardiovascular
disease in this population.
Jack H. Petajan et al (1996) have investigated that Fifty-four
multiple sclerosis (MS) patients were randomly assigned to exercise
(EX) or nonexercise (NEX) groups. Before and after 15 weeks of aerobic
training, aspects of fitness including maximal aerobic capacity
(Vo2max), isometric strength, body composition, and blood lipids were
measured. Daily activities, mood, fatigue, and disease status were
measured by the Profile of Mood States (POMS), Sickness Impact

Profile (SIP), Fatigue Severity Scale (FSS), and neurological
examination. Training consisted of 3 × 40-minute sessions per week of
combined arm and leg ergometry. Expanded Disability Status Scale
(EDSS) scores were unchanged, except for improved bowel and
bladder function in the EX group. Compared with baseline, the EX
group demonstrated significant increases in Vo2max, upper and lower
extremity strength, and significant decreases in skinfolds, triglyceride,
and very-low-density lipoprotein (VLDL). For the EX group, POMS
depression and anger scores were significantly reduced at weeks 5
and 10, and fatigue was reduced at week 10. The EX group improved
significantly on all components of the physical dimension of the SIP
and showed significant improvements for social interaction, emotional
behavior, home management, total SIP score, and recreation and past
times. No changes were observed for EX or NEX groups on the FSS.
Exercise training resulted in improved fitness and had a positive
impact on factors related to quality of life.
Stanley Colcombe and Arthur F. Kramer (2003) conducted a
study to examine the hypothesis that aerobic fitness training
enhances the cognitive vitality of healthy but sedentary older adults.
Eighteen intervention studies published between 1966 and 2001 were
entered into the analysis. Several theoretically and practically
important results were obtained. Most important, fitness training was
found to have robust but selective benefits for cognition, with the
largest fitness-induced benefits occurring for executive-control
processes. The magnitude of fitness effects on cognition was also
moderated by a number of programmatic and methodological factors,
including the length of the fitness-training intervention, the type of the
intervention, the duration of training sessions, and the gender of the
study participants. The results are discussed in terms of recent
neuroscientific and psychological data that indicate cognitive and
neural plasticity is maintained throughout the life span.
Brad J. Schoenfeld (2013) examined that regimented
resistance training can promote increases in muscle hypertrophy. The
prevailing body of research indicates that mechanical stress is the
primary impetus for this adaptive response and studies show that
mechanical stress alone can initiate anabolic signaling. Given the
dominant role of mechanical stress in muscle growth, the question
arises as to whether other factors may enhance the post-exercise
hypertrophic response. Several researchers have proposed that
exercise-induced metabolic stress may in fact confer such an anabolic
effect and some have even suggested that metabolite accumulation
may be more important than high force development in optimizing
muscle growth. Metabolic stress pursuant to traditional resistance
training manifests as a result of exercise that relies on anaerobic
glycolysis for adenosine triphosphate production. This, in turn, causes
the subsequent accumulation of metabolites, particularly lactate and

H+. Acute muscle hypoxia associated with such training methods may
further heighten metabolic buildup. Therefore, the purpose of this
paper will be to review the emerging body of research suggesting a role
for exercise-induced metabolic stress in maximizing muscle
development and present insights as to the potential mechanisms by
which these hypertrophic adaptations may occur. These mechanisms
include increased fibre recruitment, elevated systemic hormonal
production, alterations in local myokines, heightened production of
reactive oxygen species and cell swelling. Recommendations are
provided for potential areas of future research on the subject.
Vivek K Sharma et al (2012) have examined that Present study is a
non-randomized trial and was conducted on 90 MBBS female students (first
year) who assigned into following groups-yoga group (Group 1), physical
exercise group (Group 2) and control group (Group 3) (n=30). Group 1
subjects practiced yogic exercises, Group 2 practiced exercises on bicycle
ergometer for 40 minutes daily for twelve weeks and Group 3 acted as
control. Formative examinations were conducted at 6 weeks (stressor 1) and
12 weeks (stressor 2). Following recordings were taken at baseline, stressor 1
and 2: Auditory (ART) & Visual reaction time (VRT), Handgrip strength
endurance (HGE), Speilberger’s State anxiety inventory for adults (STAI-A)
and inventories developed by Defense Institute for Physiology & Applied
Sciences. There was significant decrease in trait anxiety and depression
scores at both stressors in both the groups with significant reduction in
depression score from stressor 1 to 2 in only group 1 subjects. Significant

decrease occurred in STAI-A scores in Group 1 subjects at both stressors
(p<0.001) with no change observed in Group 2 subjects. Significant
improvement occurred in sense of wellbeing at both stressors 1 and 2
(p<0.001) in Group 1 subjects whereas improvement in Group 2 subjects
occurred only at stressor 2 (p<0.01). Significant improvement in HGE was
observed in both groups at both stressors. Also, significant reduction in ART
was observed in only Group 1 subjects (p<0.05) at stressor 2 with no change
seen in Group 2 subjects. No longitudinal changes were observed in control
group. Our study demonstrates that both forms of intervention i.e. yoga
training and physical exercises are beneficial for the subjects in reducing the
effect of examination stress on tested parameters but the effect of yoga is
immediate and more pronounced on all parameters except HE.
Ramesh Reddy, P and Ravikumar, P. (2001) conducted a
study on yogasanas and aerobic dance and their effects on selected
motor fitness components in girl subjects. The speed, shuttle run,
agility, sit and reach to test flexibility and 9 min run/walk to test
cardio respiratory endurance were conducted for control, yogasana
and aerobic dance groups. The training was given for a period of 12
weeks with 10 subjects in each group. The data were analysed by ‘t’
test, analysis of co-variance and post hoc test was done with Scheffes
test. It was concluded that the practice of Yogasana improved
significantly the speed, agility, flexibility and cardio-respiratory
endurance, while practice of aerobic dance also improved significantly

the above factors and Motor Fitness test except crossed arm – curl
ups.
Tiken et al (2002) have conducted that study to know the
influence of specific yoga and aerobic exercise on physical fitness of
SAI (NERC IMPHAL) STC Athletes. 30 boys and 30 girls from SAI
NERC Imphal were divided into two groups according to their mean
age and height of 17.5 years and 15 years and 172.8 cms and 156.4
cms respectively. Training was given twice in a week for four months.
Pre test and post test scores were analyzed by using ANACOVA. It was
concluded that physical and physiological fitness was improved by the
training of selected yogic exercise. The combined group of asanas and
prayanama showed significant improvement in the physical and
physiological fitness parameters.
Chan (2001) investigated that study to determine the
relationship between the psychometric profile and health related
fitness of Chinese youths in Hong Kong. They selected 1,615 Chinese
school boys as subjects. The physical self description questionnaire
suggested by Marsh et al (1994) was used to provide psychometric
profiles. Anaerobic fitness estimated from mile run, flexibility scores
from sit and reach test, push up scores, curl up scores and
percentage of body fat were also collected as health related fitness
factors. The results indicated that health related fitness is highly
related to psychometric items such as perceived sport competence,
perceived activity level, youth.

SUMMARY OF RELATED LITERATURES
The researcher had given thirty nine research studies which have
been conducted recently in the area of yogic exercises and aerobic exercises
on physical, physiological and psychological variables through journals,
periodicals, abstracts, unpublished master and doctoral theses on Physical
Education and Sports Sciences besides from various relevant books. The
review summarized that the effects of yogic exercises and aerobic exercises
would be beneficial to better performance in health aspects and also in
sports. Hence, the present investigation assumes greater prove the concept
on physical, physiological and psychological variables due to yogic exercises
and aerobic exercises.
In this chapter, the selection of subjects, selection of
variables, selection of tests, reliability of the instruments, reliability of
the data, competence of tester, orientation to the subjects, training
programme, collection of the data, tests administration, experimental
design and statistical procedure have been explained.
SELECTION OF SUBJECTS
The purpose of the study was to find out the effects of yogic

SUMMARY OF RELATED LITERATURES
The researcher had given thirty nine research studies which have
been conducted recently in the area of yogic exercises and aerobic exercises
on physical, physiological and psychological variables through journals,
periodicals, abstracts, unpublished master and doctoral theses on Physical
Education and Sports Sciences besides from various relevant books. The
review summarized that the effects of yogic exercises and aerobic exercises
would be beneficial to better performance in health aspects and also in
sports. Hence, the present investigation assumes greater prove the concept
on physical, physiological and psychological variables due to yogic exercises
and aerobic exercises.
In this chapter, the selection of subjects, selection of
variables, selection of tests, reliability of the instruments, reliability of
the data, competence of tester, orientation to the subjects, training
programme, collection of the data, tests administration, experimental
design and statistical procedure have been explained.
SELECTION OF SUBJECTS

psychological variables. To achieve this purpose of the study, forty
five men students studying Bachelor’s Degree in the Department of
Physical Education and Sports Sciences, Annamalai University,
Annamalai Nagar, Tamil Nadu, India, during the academic year
2012 – 2013 were randomly selected as subjects. The age, height and
weight of the selected subjects were ranged from 18 to 24 years, 159 to
170 cm and 58 to 65 kilogram respectively. The selected subjects
were divided into three equal groups of fifteen subjects each at
random. Group I underwent yogic exercises for twelve weeks (for five
days per week) whereas Group II underwent aerobic exercises for
twelve weeks (for three days per week). And Group III acted as control
that did not undergo any special training programme apart from their
regular physical education activities as per their curriculum. Since, all
the subjects were hostlers of Annamalai University, they had a similar
academic work and a regular activities in accordance with the
requirements of the Department of Physical Education and Sports
Sciences curriculum.
SELECTION OF VARIABLES
Speed is the most important component of physical fitness.
Without speed there is no sports and physical education. Speed of
muscular contraction is an innate quality. But speed of movement can
be gained through practice.

Speed is related to the percentage of fast twitch muscle
fibers in the athlete’s body, because the quantity of fast twitch muscle
fibers is partially inherited. It is difficult to significantly improve an
athlete’s speed. However it can be done. Speed of movement depends
on the combination of two elements, reaction time and movement
time. Cardio respiratory endurance is the body's ability to sustain
dynamic exercise, using large muscle groups, over time and at a
moderate to high intensity level. During this exercise, the bodies
circulatory and respiratory systems (the heart and lungs) must supply
fuel and oxygen to the muscles. Activities such as running, walking,
swimming, and bicycling improve cardio respiratory endurance.
Cardio respiratory endurance is the ability of the heart,
lungs and circulatory system to supply oxygen and nutrients to the
working muscles efficiency. In other words it is known as circulatory
respiratory endurance. This is characterized by moderate contractions
of large muscle groups for relatively long period of time, during which
maximal adjustments of the circulatory respiratory system to the
activity are necessary, as in distance running and swimming.
Pulse rate and blood pressure are affected both externally
and internally. They are influenced by external causes like heavy
work, labor, exercise and others environmental factors like heat, cold,
ultimate etcetera. In the same way they are controlled by an internal

cause, that is psycho-feeling like angles, joy, sorrow, illness, strain
and other emotional and mental upsets the pulse or heart rate arise
greatly among different people and in the same person under different
situations. The American heart association accepts as normal a range
from 50 to 100 beats per minute.
The pulse of the trained athlete has been 10 to 20 beats less
than that of untrained individuals. It also gives the evidence that
trained individuals set run to normal pulse rate more rapidly than the
untrained individuals. The physically fit or athletically trained
individuals have lower rate for any given exercise work load. Further
maximum heart rate is similar for the trained and untrained states.
The trained individual will be able to produce a greater work load.
The basic properties of breath holding time is humans and
possible causes of the breath and breakpoint. The simplest objective
measure of breath holding is its duration, but even this is highly
variable. Breath holding is a voluntary act, but normal subjects
appear unable to breath hold to unconsciousness.
A powerful involuntary mechanism normally overrides
voluntary breath holding and causes the breath that defines the
breakpoint. The occurrence of the breakpoint breath does not appear
to be caused slowly by a mechanism involving lung or chest
shrinkage, partial pressures of blood gases or the carotid arterial

chemoreceptors. This despite the well-known properties of breath hold
duration being prolonged by large lung inflations, hyperoxia and
hypocapnia and being shortened by the covers maneuvers and by
increased metabolic rate.
Keeping the above concepts, the following physical,
physiological and psychological variables namely speed, muscular
endurance, explosive power, cardio respiratory endurance, resting
pulse rate, breath holding time, self confidence, aggression and
anxiety were selected as criterion variables. The yogic exercises and
aerobic exercises were selected as independent variables.
SELECTION OF TESTS
psychological variables namely speed, muscular endurance, explosive
power, cardio respiratory endurance, resting pulse rate, breath
holding time, self confidence, aggression and anxiety. The researcher
had consulted with the experts, physical education professionals,
reviewed various literatures accessible to him and based on the
feasibility and availability, the following test items which were
standardized, an appropriate and also an ideal for the selected
criterion variables. The selected test items for testing criterion
variables are presented in Table I.

S. No. Criterion Variables Test Items Unit of Measurements
1. Speed 50 mts Run Seconds
2. Muscular Endurance Bend Knee Situps Counts
3. Explosive Power Vertical Jump Centimeters
4. Cardio Respiratory Cooper’s 12 min Run/Walk test Meters

Endurance
5. Resting Pulse Rate Radial Pulse Counts
6. Breath Holding Time Holding the Breath for Time Seconds
7. Self Confidence Hardy & Nelson self confidence Nominal Data

Questionnaire
8. Aggression Dr. Guru Pyari Mathur and Dr. Nominal Data

Raj Kumari Bhatnagar
aggression Questionnaire
9. Anxiety Speilberger’s Anxiety Nominal Data

Questionnaire
RELIABILITY OF THE INSTRUMENTS
The following instruments which were required to test the
selected criterion variables such as measuring tape, sargeant board
and stop watch were procured from the Human performance
laboratory of the Department of Physical Education and Sports
Sciences, Annamalai University, Annamalainagar, Tamil Nadu, India.
All the instruments used in this study were in good condition and
purchased from reputed and reliable companies. Their calibration
were tested and found to be accurate enough to serve the purpose of
the study.
RELIABILITY OF THE DATA
The reliability of the data was established through test and
retest method. Ten subjects were randomly selected from the Department
of Physical Education and Sports Sciences, Annamalai University,
Annamalai Nagar, Tamil Nadu, India and they were tested twice by the
same testers under similar conditions on each criterion variable. The
intra class correlation was used to find out the reliability of the data
with test-retest scores on each criterion variable separately and they
are presented in Table II.

S.No Tests / Variables ‘R’ Value
1. Speed 0.89*
2. Muscular Endurance 0.91*
3. Explosive Power 0.87*
4. Cardio Respiratory Endurance 0.86*
5. Resting Pulse Rate 0.82*
6. Breath Holding Time 0.90*

COMPETENCE OF THE TESTER
The data were collected by the researcher with the help of
his colleagues and research scholars in the Department of Physical
Education and Sports Sciences, Annamalai University,
Annamalainagar, Tamil Nadu, India. The researcher and his
assistants had learnt the procedures and methods to administer the

tests on selected criterion variables. Three sessions were spent to
familiarize the testing procedures.
ORIENTATION TO THE SUBJECTS
The researcher explained about the purpose of the study to
the subjects and their role in the study during the training
programme. The investigator had also explained the testing
procedures on selected criterion variables and gave instructions to the
subjects about the procedures to be adopted while measuring. The
subjects were verbally motivated to attend the training session regularly.
TRAINING SCHEDULE FOR EXPERIMENTAL GROUPS
During the training period, Group I underwent yogic
exercises, Group II underwent aerobic exercises. The whole
experimental programme was implemented for yogic exercises (five
days per week) for twelve weeks, for aerobic exercises (three days per
week) for twelve weeks and Group III acted as control, which did not
undergo any special training programme apart from their regular
physical education programme of the curriculum.
In every day training session, the work out lasted
approximately between 45 minutes and an hour, which included
warming up and relaxation. Group III acted as control that did not
participate in any special training programme or strenuous physical
exercises apart from their regular physical education activities as per
the curriculum. The experimental groups underwent their respective
training programme under the supervision of the researcher. The
subjects were carefully monitored and questioned about their health
status throughout the training programme.
YOGIC EXERCISES
Surya Namaskar (Salutation to the Sun)

! " #
Stand erect with the feet together. Place the palms together in
front of the chest. Relax the whole body.
Breath : Normal.
! $ #
Raise both arms above the head. Keep the arms separated
by one shoulder’s width. Bend the head upper trunk backward.
Breath : Inhale while raising the arms.
! % #
Bend forward until the fingers or hands touch the ground on
either side or in front of the feet. Try to touch the knees with
forehead. Do not strain. Keep the legs straight.
Breath : Exhale as you bend forward. Try to contact the abdomen
in the final position to expel the maximum amount of air.
! & #
Stretch the right leg back as far as possible. At the same
time bend the left knee but keep the left foot in the same position.
The arm should remain straight and in the same position. In the
final position, the weight of the body should be support on the two
hands, the left foot, the right knee and the toes of the right foot.
The head should be tilted backward, the back arched and the gaze
directed upward.
Breath : Inhale while stretching the right leg backward.
! # '
Straighten the left leg and place the left foot beside the right
foot. Raise the buttocks in the air and lower the head so that it lies
between the two arms; the body should form two side of a triangle.
The legs and arms should be straight in the final position. Try to
keep the heels in contact with the ground in this pose.
Breath : Exhale as you straighten the left leg and bend the trunk.
! ( #
Lower body to the ground so that in the final position only
the toes of both feet, the two knees, the chest, the hands and chin
touch the ground. The hips and abdomen should raised slightly off
the ground.
Breath : The breath should held outside. No respiration.
! ) #
Raise the body from the waist by straightening the arms.
Bend the head backward. The stage is same as the final position of
bhujangasana.
Breath : Inhale while raising the body and arching the back.
! * #
This stage is a repeat of position 5. From the arch back
position assume the mountain pose as described in position 5.
Breath : Exhale as you raise the buttocks.
! + #
This stage is same as position 4. Bend the left leg and bring
the left foot forward so that it lies near the hands. Simultaneously
lower the right knee so that it touches the floor.
Breath : Inhale while assuming this pose.
! " , #
This stage is repeat of position 3. Place the right foot next to
the left foot. Straighten both legs and try to bring the forehead as
close to the knees as possible. Do not strain if you are unable to
touch the knees but do not bend the legs.

Breath : Exhale while performing the movement.
! " " #
This stage is a repeat of position 2. Straighten the whole
body and raise the arms above the head. Keep the arms separated
by one shoulder’s width. Bend the head and arms backward
slightly.
Breath : Inhale as you straighten body.

! " $ #
This is the final pose and is the same as position 1. Bring the
hands in front of the chest and place the palms together. Relax
whole body.
Breath: Exhale as you assume the final pose. (Swami
Sathyananda Saraswati, 1993)
Padmasana (the lotus pose)

Sit with the legs extended forward, fold one leg and place its
foot on the top of the opposite thigh. The sole of the foot must be
upward and the heel should touch the pelvic bone. Fold the other
leg and place its foot on top of the other thigh.
Breath: Normal breathing.
Vajrasana (the thunderbolt pose)
Stand on the knees with the feet stretched backward and big
toes crossed. The knees should be together, heals apart. Lower the
buttocks on to the insides of the feet, the heels at the sides of the
hips. Place the hands on the knees, palms downward. Practice
vajrasana as much as possible, especially straight after meals for at
least 5 minutes to enhance digestive function.
Trikonasana (the triangle stretch pose)
Stand erect with the feet about 3 feet apart. Raise the arms
sideways to from one straight line. Turn the body to the left while
bending the knees slightly. Bring the left hand to the left foot,
keeping the two arms in line with each other. Return to the
standing position, keeping the arms in a straight line. Repeat to the
opposite side. Practice 5 times.
Breath : Inhale while raising the arms. Exhale while bending.
Inhale straightening to the vertical position.
Navasana (The Boat pose)

From a seated position bent the knees and tilt the upper body
back. Straighten the legs. Point the heels, toes or ball points of the
toes. Apply a little pressure inward so the legs stay together and
lengthen the inner legs. Raise the chest up and allow weight to fall
upon the sacrum. Or balance on the very end of the tailbone. (The
Coccyx) Lengthen the torso. Keep space around the front of the
neck. Push through the top of the head to balance the energy that
moves through the toes
Breath : Normal Breathing
Pada Hastasana (the forward bending pose)
Stand with the trunk erect and the hands beside the body.
Slowly bend the head forward, then the upper trunk and the lower
trunk. The body should bend forward as though there are no
muscles in the back. Place the fingers underneath the toes or
touch the ground with the palms to the fingertips. If this is not
possible then bring the fingertips as near to the ground as possible.
Try to bring the forehead to the knees. Maintain this pose up to 1
minute then slowly return to the starting position.
Breath: Exhale as you bend forward. Breathe slowly and deeply in
the final pose. Inhale as you return to the starting point.
Halasana (the plough pose)
Lie flat on the back with the arms straight and beside the
body, palms facing downward. Keeping the legs straight, slowly
raise them to the vertical position above the body. Only use the
stomach muscles to raise the legs. Do not use the arms.
Simultaneously bend the trunk upward, hips first. Slowly lower
the legs over the head and touch the floor with the toes of both feet.
Keep the leg straight, bend the arms and place the hands on the
back as in sarvangasana. Relax the body.
Breath: Retain the inside while assuming and returning from the
pose. Breathe slowly and deeply in the final pose.

Matsyasana (the fish pose)
Sit in padmasana. Bend backward, supporting the body with
the arms and elbows, until the crown of the head touches the
ground. Hold the big toes and rest the elbows on the floor. Arch
the back as much as possible. Remain in the final pose up to 5
minutes. Do not strain.
Breath: Breathe deeply and slowly in the final pose.
Bhujangasana (the cobra pose)
Lie on the stomach with the legs straight and the feet
extended. Place the palms flat on the floor under the shoulders.
Rest the forehead on the ground and relax the body. Slowly raise
the head and shoulders off the ground, bending the head as far
back as it will go. Try to raise the shoulders without using the
arms, only utilizing the back muscles. Now bring the arms into
action and slowly bend the back as much as possible without
strain until the arms are straight. Keep the navel as near to the
ground as possible. Hold as long as comfortable. Practice upto 5
times.
Breath: Inhale while raising the body from the ground. Breathe
normally in the final pose. If the final pose is held for a short time,
retain the breath inside.
Shalabhasana (the locust pose )
Lie on the stomach with the hands under the thighs, palms
facing downward, Stretch the legs and tense the arms. Raise the
legs and abdomen as high as possible without bending the legs.
Practice up 5 times.
Breath: Inhale deeply in the lying – down position. Retain the
breath inside while raising the legs and abdomen. Exhale while
returning to the starting position.

Uthana Padhasana (Rasied Leg Pose)
Lie down. Keep the both legs together. Keep the legs straight
and the hands by your sides, the palms facing the ground. Close
the fingers. Both the feet should point outwards. Raise the two legs
together above half foot (6 inches) from the ground without bending
the legs and the knees. Practice 2 or 3 times.
Ardha Shalabhasana (the half locust pose)
Lie on the stomach with the hands under the thighs, palms
downward. Keep both legs straight throughout the asana. Raise
one leg as high as possible, keeping the other leg flat on the floor.
Retain this position for some time and then lower the leg to the
floor. Allow the respiration to return to normal. Repeat the same
movement with the other leg.
Breath: Inhale in the prone position. Retain the breath inside
while lifting the leg and in the final pose. Exhale while returning to
the starting position. Breathe normally in the prone position.
Pawan Muktasana (wind releasing posture)
Lie down on the back. Keeping legs together, hug tightly the
drawn up knees against the chest, so that the plane are placed on
elbows. Raise the head and touch the chin with the knees. Keep
the breath normal and toes stretching out side. Place the head on
the ground when the neck gets tired.
Breath: Normal Breathing
Paschimottanasana (the back stretching pose)

Sit on the floor with the legs straight in the front of the body,
the lower arms on the thighs. Relax the whole body, especially the
back muscles. Slowly bend the body forward. Try to grasp the big
toes with the fingers and the thumbs. If this is impossible then
hold the heels, the ankles or the legs as near to the feet as possible.
Again, consciously relax the back and leg muscles. Keeping the
legs straight and without utilizing the back muscles, only using the
arms, pull the trunk a little lower toward the legs. This should be a
process without any sudden movement or excessive strain
anywhere in the body. If possible, without strain, touch the knees
with the forehead. Remain in the final pose for a comfortable
length of time, trying to further relax the whole body, and then
slowly return to the starting position.
Breath : Breathe normally in the sitting position. Exhale slowly
while bending forward. Inhale while holding the body motionless.
Exhale as you pull the trunk further forward with the arms.
Breathe slowly and deeply in the final pose. Inhale while returning
to the starting position. If the final pose is not held for a long time
the breath may be retained outside.
Maha Mudrasana
Kneel on the floor. Keep the knees together and spread the
feet. Rest the buttocks on the body of the feet. Keep the toes
pointing back and touching the floor. Keep the back straight and
the both legs should be flat. Holds the left hand by the right hand
at the backside slowly bend forward. The forward should touch the
floor. The chest and the stomach should lie on the thighs.
Ardha Matsyendrasana (Half Spinal Twist Pose)
Sit with the legs straight in front of the body. Place the right
foot flat on the floor outside the left knee. Bend the left leg to the
right and place the left heel against the right buttock. Place the left
arm outside the right leg, and with the left hand hold the right foot
or ankle. The right knee should be as near as possible to the left

armpit. Turn the body to the right , placing the right arm behind
the back. Twist the back and then the neck as far as possible
without strain. Remain in the final pose for a short time and then
slowly return to the starting position. Change the legs and repeat
to the other side.
Breath : Exhale while twisting the trunk. Breathe as deeply as
possible without strain in the final pose. Inhale while returning to
the starting position.
Vipareeta Karani Mudra (the inverted attitude)
The method is the same as for sarvangasana, expect the chin
is not pressed against the chest in the final pose. The trunk is held
at a 45 degree angle to the ground instead of at a right angle.
Breath: Retain inside which assuming and returning from this
asana. Practise normal breathing when the body is steady in the
raised position.
Dhanurasana (the bow pose)
Lie flat on the stomach and inhale fully. Bend the knees and
hold the ankles with the hands. Tense the leg muscles and arch
the back. Simultaneously raise the head, chest and thighs as high
as possible. Keep the arms straight. Hold for as long as is
comfortable. Practice up to 5 times.
Breath: The breath may be retained inside in the final pose or
slow, deep breathing may be practiced.
Savangasana (the shoulderstand pose)
Lie flat on the back with the feet together, the arms by the
sides and palms flat on the ground. Using the arms as livers raise
the legs and back to a vertical position. Bend the elbows and use
the arms as props to steady the back by pressing it with the palms.
The trunk and legs should extend straight up, forming a right angle
with the neck, the chest pressing the chin.
Breath: Retain inside which assuming and returning from this
asana. Practice normal breathing when the body is steady in the
position.
Gomugasana (Cow’s Face Pose)
Sit on the floor with the legs stretched straight in front. Place
the palms on the floor and raise the seat. Bend the left knee back
and sit on the left foot. Remove the hands from the floor, raise the
right leg and place the right thigh over the left one. Raise the
buttocks and with the help of the hands bring the ankles and the
back of the heels together till they touch each other. Rest the ankle,
keeping the toes pointing back. Raise the left arm over the head;
bend it at the elbow ad place the left palm below the nape of the
neck between the shoulders. Lower the right arm, bend it at the
elbow and raise the right forearm up behind the back until the
right hand is level with and between the shoulder-blades. Clasp the
hand behind the back between the shoulders. Keep the neck and
head erect and look straight ahead.
Breath: Normal breathing

Kurmasana (Tortoise Pose)
Sit with your legs apart. Place your knees up by keeping the
feet flat on the floor. Bend forward and bring your arms and
shoulders under your knees, hands pointing back towards the
hips, palms facing down. Slowly stretch your legs out, pulling your
torso forward. You can also exhale and bend forward by walking
your hands along the floor until both legs and spine reach their
maximum stretch.
Breath: Inhale and exhale breathing normally as you hold.
Savasana (the corpse pose)
Lie flat on the back with arms beside and in line with the
body, palms facing upward. Move the feet slightly apart to a
comfortable position and close the eyes. Relax the whole body. Do
not move any part even if discomfort occurs. Let the breath become
rhythmic and natural. Become aware of the inhalation and
exhalation. Count the number of respirations: I in, I out, and so on,
Continue to count for a few minutes. If the mind starts to wander
bring it back to the counting. If you can keep the mind on the
breath for a few minutes, the mind and body will relax.
Breath: Normal Breathing.
AEROBIC EXERCISES
After the warm up, aerobic exercises were given for 30
minutes, along with the music, which was at 128 beats per minute.
To start with the exercises, the subject stood with both feet at
shoulder width distance and the arms were kept on either side of
the body in a relaxed position, then the following aerobics exercises
comprising of note consumption of four counts and 8 counts were
continued.
I. Marching on the Spot
Starting Position
The subject stood with both feet at shoulder width
distance and the arms were bent on either side of the body in a
relaxed position.
Marching on the spot was performed by the subject
raising the legs alternatively with the slight flexion at the knees,
along with alternate arm movements.
On the spot marching was performed for 32 counts
with alternate arm movements.
II. Touch Out
1. The left leg was stretched two feet to the left side and
touched the ground, simultaneously both the arms were stretched
at shoulder level.
2. The left leg was brought back to the starting position
3. Counts 3 and 4 were repetition of 1 and 2 with right
leg and arms.
Number of Sets
Eight sets were performed continuously for a total of 32
counts.
III. Step Touch
1. The left leg was placed one step to the left and
simultaneously both the hands were placed on the hip.
2. With the side ward movement, the right leg was
placed near the left leg.

3. The right leg was brought back to the starting
position
4. The left leg was brought back to the starting position.
5. Counts 5 to 8 were repetitions of 1 to 4 on the right
side.
Number of Sets
Four sets were performed continuously on left and right
side alternatively for a total of 32 counts.
IV. Double Step Touch
2. With the sideward movement the right leg was placed
near the left leg simultaneously the hands were brought back to the
position.
3. Count 1 was repeated further towards the left side.
4. Count 2 was repeated.
5. Counts 5 to 8 were repetitions of 1 to 4 towards the
right side to return to the starting position.
The same procedure was followed for the double step
touch starting with the right leg for counts 9 to 16.

Number of Sets
Two sets were performed continuously on left and right
V. Grapevine
2. The right leg was placed behind the left leg with the
heels raised.
position
4. The left leg was brought back to the starting position
5. The same procedure was followed on the right side
for counts 5 to 8.
Number of Sets
Four sets were performed continuously for a total of 32
counts.
VI. Cross Over Step
1. Raised the left heel up and swung the right arm
forwards
2. The same step was repeated with right leg and left
arm
3. Stepped side wards with a cross over step with the
right leg simultaneously the right arm was swung along with right
leg by twisting the trunk downwards towards left side.
4. The subject returned to the starting position
Counts 5 to 8 were repetitions of 1 to 4 with left leg and
left arm
Number of Sets
Four sets were performed continuously on left and right
VII. Jump on the Spot
1. The subject jumped slightly upwards simultaneously
both arms were stretched forward and upward upto either side of
the head.
2. The subject performed one more additional jump
3. The legs were brought back to the starting position
simultaneously with a downward movement of the arms upto the
shoulder level.
4. The arms were brought back to the starting position

Number of Sets
Eight sets were performed continuously for a total of 32
counts.
VIII. Ham Curl
1. The left leg was placed one step to the left side and
2. The right leg was lifted diagonally towards left side
with the knee flexed.
position
4. The left leg and arms were brought back to the
starting position.
5. The above steps were repeated on the right side for
counts 6 to 8.
Number of Sets
Four sets were repeated continuously for a total of 32
counts.
IX. Front Kick
1. With a jump the left thigh was raised to hip level and

2. After landing again with a jump the left leg was
kicked forwards.
3. After landing again with a jump the left leg was
brought back to the count 1 position.
4. The left leg and arms were brought back to the
starting position
5. Counts 5 to 8 were repetitions of 1 to 4 on the right
leg.
Number of Sets
counts.
X. Knee and Arm Lift
1. The left foot was placed one step to the front and
simultaneously the left arm flexed at elbows with clenched hand
was raised side wards at right angle to the shoulder level. The right
hand was placed on the hip.
2. The right knee was lifted forward at right angle to the
hip and flexed left arm was moved forward from the sideward
position
3. The right foot and left arm were brought back to
count 1 position
4. The left foot and arms were brought back to the
starting position.
Number of Sets
counts.
Cool Down
The aerobic sessions concluded with continued light aerobic
activities such as walking, standing leg kicks and static stretches
to prevent pooling of blood in the lower extremities immediately
after the endurance phase and lower the heart rate gradually
towards normal to promote faster removal of metabolic waste
products from the muscles. Caution was taken to avoid bent-over
stretches for long periods to avoid dizziness (Kennath Cooper,
1989).
COLLECTION OF THE DATA
The data were collected on selected criterion variables such
as speed, muscular endurance, explosive power, cardio respiratory
endurance, resting pulse rate, breath holding time, self confidence,
aggression and anxiety were collected by administering 50 mts run,
bend knee sit ups, vertical jump, cooper’s 12 minutes run/ walk test,
radial pulse, holding the breath for time, Hardy & Nelson self
confidence Questionnaire, Dr. Guru Pyari Mathur and Dr. Raj Kumari
Bhatnagar aggression Questionnaire and Speilberger’s Anxiety
Questionnaire respectively at prior and immediately after the training
programme as pre and post tests respectively.
TESTS ADMINISTRATION
Purpose
To assess speed.
Equipments used
Measuring tape, starting clapper and stopwatch.
Procedure
The standing start method was adopted for this purpose.
The time elapsed from the ‘clap’ to the runner crossing the finish line
was taken as the test score. The fractions were rounded to the next
largest one tenth of a second. For this purpose digital electronic
watch was used. Two trials were conducted with sufficient rest in
between.
Scoring
The best of two trials was recorded as test score.
Purpose
To asses abdominal strength and muscular endurance.
Equipments
A mat and a stopwatch.
Procedure
To subjects were asked to take a supine lying position on
the mat, knees bent to an angle less than 90 degrees, and hands
clasped behind neck. The ankles were held firmly on the ground by a
partner. To perform the sit-ups, the subjects lifted his trunk, head
and elbows forward in curt-up motion elbows touching the knees and
then lowered his trunk touching the done continuously without pause
for one minute. Number of correctly executed sit-ups were recorded as
his performance.
To facilitate counting and recording the subjects were
paired one subjects performed the exercise. While his partner

counted. After the score was recorded, the subject inter changed their
positions, i.e., the partner become the performer and vive versa.
Scoring
Recorded the number of correctly executed sit-ups
performed with in one minute.
Purpose
To measure explosive power in vertical direction.
Equipments used
A plywood board as suggested by sargent was used to
obtain the data.
Procedure
To obtain data for vertical jump, sargent jump was
administered to the subjects. Before the execution of the test, all the
subjects were directed by the tester regarding the test performance.
The subjects were taught how to perform the test perfectly by the
investigator. Before the execution of the vertical jump test, subjects
were directed to practice for a few minutes.

A plywood board (blackened 1 cm, Thick 1.50 mts. long
and 50 cm. Wide) with lines marked horizontally 1 cm. apart was
used. This board was placed vertically, the zero point of the scale
being at the reaching height of the shortest subject tested. The
subject stood with his side toward the wall and reached as high as
possible with heels on the floor and made a mark on the wall with
chalked fingers. The subject then swung his arms downward and
backward assuming a crouched position with the swung his arms
downward and backward assuming a crouched position with the
knees bent at about right angle. The subject then jumped as high as
possible, swinging the arms upward, as the highest point of the jump
was reached, another mark was made above the initial one. Three
trials were allowed one-minute rest in between.
Scoring
The score was recorded to the nearest centimeter, between
the reach and jump mark. The best of the three trials was recorded as
the test score.
To assess the cardiovascular endurance of the subjects.

400 meters track, stopwatch, whistle, score sheets and pencils.
For this test, a 400 meters track was prepared with
marking at every tenth meter. The investigator and the tests served as
the lap scores. The subjects were asked to stand on the starting are
drawn at the finish line of the 400 meters track and they were given
instructions to cover as much distance as possible by running/
walking. They were instructed to continue the run/walk till the final
whistle. The race was started with a whistle and at the end of the
nine minute again. The whistle was blown. The number of minutes
left was announced to the subjects every minute. At the twelfth
minute a whistle was blown and the subjects stopped instantly and
stood on the spot. The distance covered by each in twelve minutes was
recorded to the nearest tenth meter.
The distance covered by each subjects were recorded with
the help of the lap scores.
To measure the resting pulse rate of each subject per minute

Digital Heart Rate Measuring Machine, Model No. EW 243,
manufactured by National Company, Japan.
- . / 0 1 2 3 . 1 4
The pulse rate of all the subjects was recorded in a sitting position, in
the evening between 4 and 5 p.m. Before taking pulse rate the subjects were
asked to relax for about 30 minutes.
Then the subjects were instructed to sit in a back supported chair
and maintain in a slight incline position and placed his left hand on the
table. Next the researcher was collected Heart Rate or pulse rate by using
Digital Heart Rate measuring machine which was placed in the chest level
on a table. In this way the researcher was measured the heart rate of the
subject.
The number of pulse beats per minute was recorded as the scores.
The purpose of this test was to measure the breath holding time.
For recording the breath holding time, a stop watch (1/10 th of second)
and nose clip were used.

The subject was instructed to stand at ease and to inhale deeply after
which he holds his breath for a length of time possible by him. A nose clip
was placed on nose to avoid letting the air through nostrils. The duration
from the time of holding his breath until the movement he let air out was
clocked by using the stop watch to the nearest one tenth of a second as
breath holding time. The co-operation of the subject to let out the air by
opening the mouth was sought to clock the exact breath holding time.
The time is recorded in seconds and the beset of two trials were
recorded.
ADMINISTRATION OF THE QUESTIONNAIRES
The anxiety questionnaire was designed to measure the degree of
anxiety experience prior to the competition.
It was developed by Spielberger (1976). Spielbergers Trait Anxiety
questionnaire was given to all subjects. Twenty items were adopted from
Spielbergers Trait Anxiety questionnaire for this investigation. The
complete questionnaire is scores as follows:

Score of Positive Score of Negative
S.No Response
statements statements
1 Not at all 1 4
2 Some what 2 3
3 Moderately so 3 2
4 Very much 4 1
Positive Statements 1,2,5,8,10,11,15,16,19,20
Negative Statements 3,4,6,7,9,12,13,14,17,18
Standardised Buss & Perry (1992) questionnaire for sporting
aggression was used to scale the aggressiveness of Inter University
Handball players. The test consists of 29 questions with five levels of
responses. The level changes from extremely uncharacteristic to extremely
characteristics. The respondents were made to encircle the appropriate

number which suited their attitude. The scale was revalidated by
administering the questionnaire on hundred Men Handball Players.
Score of Positive Negative

S.No Response
statements Statements
Extremely uncharacteristic of
1 me 1 4
Somewhat uncharacteristic of
2 me 2 3
3 Neither uncharacteristic nor 3 2
characteristic of me
Some what characteristic of

4 me 4 1
5 Extremely characteristic of me 5
The two questions 9 and 16 with asterisk are reverse scored.
This inventory was scored with the help of the scoring key given
below. The range of score was from 4 to 20. The higher the score the more
aggressive the player.
5 6 7 8 9 : 9 ; 9 < = > ? = 8 : @ = 8 ? <
The standardized psychological tool devised by Kamalesh, M.L
(1996). was used to quantify the sports achievement motivation of players.
This inventory consists of 20 statements. Each statement has two
responses. Among the two responses the most appropriate one is correct
response. The respondents made a tick mark (√) on any one of the two
responses that fits to them best.
This inventory was scored with the help of a scoring key. The
correct statement was given two marks and incorrect statement was
given zero. The total score constitutes the achievement motivation
score. The larger score higher the achievement motivation.
Scoring Key
1a, 2b, 3a, 4a, 5b, 6b,7b, 8b, 9b, 10a, 11a, 12a, 13a, 14b, 15b,
16a, 17a, 18a, 19b, 20a.
The items 1, 3, 4, 9, 10, 11,12,13,16,17,18 and 20 if the

respondent answers ‘a’ he scores 2 points, if he answer ‘b’ he only gets
zero point.
The items 2, 5, 6, 7, 8, 14, 15 and 19 if he respondent answers ‘b’
he scores 2 points, if he answer ‘a’ he only gets zero point.
A 9 B C D ? < C 8 E 9 < 6 9
Standard Hardy and Nelson (1992) questionnaire for self
confidence was used to scale the self confidence level. The test consists of
four questions with six levels of responses. The level of changes from
strongly disagree to strongly agree. The respondents were made to
encircle the appropriate number which suited their attitude. The scale
was revalidated by administering the questionnaire on 100 Inter
University Men Handball Players.
This scoring range of this questionnaire was 4 to 24. The higher
score indicate the high level of self confidence.

EXPERIMENTAL DESIGN AND STATISTICAL PROCEDURES
The pre and post test random group design was used as
experimental design in which forty five men subjects were randomly
selected and divided into three equal groups of fifteen each. Group I
underwent yogic exercises, Group II underwent aerobic exercises and
Group III acted as control. The subjects were tested on selected
criterion variables at prior and immediately after the twelve weeks of
training programme as pre and post tests respectively. The collected
data were analyzed statistically by using ANCOVA (analysis of
covariance) to find out the effects of yogic exercises and aerobic
exercises on selected physical, physiological and psychological
variables for each variable separately. Whenever, the obtained ‘F’ ratio
for the adjusted post test mean was found to be significant, the
Scheffe’s test was applied as post hoc test to determine the paired
mean differences, if any. The .05 level of confidence was fixed to test
the level of significance which was considered as an appropriate.

The collected data pertaining to the study has been
analyzed and presented in this chapter. The purpose of the study was
to find out the effects of yogic exercises and aerobic exercises on
selected physical, physiological and psychological variables. To
achieve this purpose of the study, forty five men students studying
Bachelor’s Degree in the Department of Physical Education and Sports
Sciences, Annamalai University, Annamalai Nagar, Tamil Nadu, India,
during the academic year 2012 – 2013 were randomly selected as
subjects. The age, height and weight of the selected subjects were
ranged from 18 to 24 years, 159 to 170 cm and 58 to 65 kilogram
respectively. The selected subjects were divided into three equal
groups of fifteen subjects each at random. Group I underwent yogic
exercises for twelve weeks (for five days per week) whereas Group II
underwent aerobic exercises for twelve weeks (for three days per
week). And Group III acted as control that did not undergo any special
training programme apart from their regular physical education
activities as per their curriculum. Since, all the subjects were hostlers
of Annamalai University, they had a similar academic work and a
regular activities in accordance with the requirements of the

Department of Physical Education and Sports Sciences curriculum.
Among the physical, physiological and psychological variables, the
following variables namely speed, muscular endurance, explosive
power, cardio respiratory endurance, resting pulse rate, breath
holding time, self confidence, aggression and anxiety were selected as
dependent variables. In this study, the following trainings such as
yogic exercises and aerobic exercises were selected as independent
variables. All the subjects of three groups were tested on selected
dependent variables at two days prior to and two days after the
training programme. The collected data were analyzed statistically by
using ANCOVA (analysis of covariance) to find out the effects of yogic
psychological variables for each variable separately. Whenever, the
obtained ‘F’ ratio for the adjusted post test mean was found to be
significant, the Scheffe’s test was applied as post hoc test to determine
the paired mean differences, if any. The .05 level of confidence was
fixed to test the level of significance which was considered as an
appropriate.
ANALYSIS OF THE DATA
The influence of yogic exercises and aerobic exercises on
each criterion variables were analysed separately and presented
below.
The analysis of covariance on speed of the pre and post test
scores of yogic exercises group, aerobic exercises group and control
group have been analyzed and presented in Table III.
Yogic Aerobic
Control Source of Sum Mean Obtained
Test Exercises Exercises df
Group Variance of Squares Squares ‘F’ Ratio
Group Group
Pre Test
7.93 7.98 8.01 0.0537 2 0.0268
Mean Between
0.255
0.32 0.31 0.31 4.4134 42 0.105
S.D. Within
Post Test
7.87 7.54 7.99 1.6031 2 0.8016

Mean Between
7.534*
0.35 0.30 0.30 4.4667 42 0.1064
S.D. Within
Adjusted Post Test
1.5722 2 0.7861
Between
7.91 7.53 7.95
Mean 163.77*
0.1962 41 0.0048
Within

The table III shows that the pre-test mean values on
speed of yogic exercises group, aerobic exercises group and control
group are 7.93, 7.98 and 8.01 respectively. The obtained “F” ratio of
0.255 for pre-test scores is less than the table value of 3.222 for df 2
and 42 required for significance at .05 level of confidence on speed.
The post-test mean values on speed of yogic exercises group, aerobic
exercises group and control group are 7.87, 7.54 and 7.99
respectively. The obtained “F” ratio of 7.534 for post test scores is
greater than the table value of 3.222 for df 2 and 42 required for
significance at .05 level of confidence on speed.
The adjusted post-test mean values on speed of yogic
exercises group, aerobic exercises group and control group are 7.91,
7.53 and 7.95 respectively. The obtained “F” ratio of 163.77 for
adjusted post-test means is greater than the table value of 3.226 for df
2 and 41 required for significance at .05 level of confidence on speed.
The results of the study indicated that there was a
significant difference among the adjusted post-test means of yogic
exercises group, aerobic exercises group and control group on speed.
Since three groups were compared, whenever the obtained
‘F’ ratio for adjusted post test was found to be significant, the
Scheffe’S test was used to find out the paired mean differences and it
was presented in Table III - A.

Yogic Exercises Aerobic Exercises Control Mean Confidence
Group Group Group Differences Interval
7.91 7.53 - 0.38* 0.06
7.91 - 7.95 0.04 0.06
- 7.53 7.95 0.41* 0.06
! " # ! $ ! % & # ' & ' ( ) * + , - , + . $ % . # $ ! / , # % , (
The table III - A shows that the mean difference values on
speed between yogic exercises group and aerobic exercises group,
yogic exercises group and control group and aerobic exercises group
and control group are 0.38 and 0.41 respectively which were greater
than the required confidence interval value 0.06 for significance at .05
level of confidence. The results of the study showed that there was a
significant difference between yogic exercises group and aerobic
exercises group, yogic exercises group and control group and aerobic
exercises group and control group on speed.
The adjusted post-test mean values of yogic exercises
group, aerobic exercises group and control group on speed were
graphically represented to figure I.

The analysis of covariance on muscular endurance of the
pre and post test scores of yogic exercises group, aerobic exercises
group and control group have been analyzed and presented in
Table IV.
Yogic Aerobic
Group Group
Pre Test
34.13 33.47 33.80 3.333 2 1.667
Mean Between
0.09
3.91 4.50 4.05 779.87 42 18.568
S.D. Within
Post Test
36.20 38.67 34.07 158.98 2 79.49

Mean Between
4.685*
3.99 3.88 4.07 712.67 42 16.968
S.D. Within
Adjusted Post Test
184.77 2 92.385
Between
35.89 38.98 34.07
Mean 149.49*
25.35 41 0.618
Within
0 1 2 3 4 5 6 7 3 8 5 7 9 3 : ; 3 < 9 = ; 3 > ? @ ; : = A B = ? = C 5 B C 3 5 4 D E F 7 3 8 3 7 @ ? C @ B ? = > 3 B C 3 ? @ ; G 5 B > H G 5 B > G 5 B >
H I 5 ; 3 J D G G G 5 B > J D G G K ; 3 : L 3 C 4 = 8 3 7 M N D
The table IV shows that the pre-test mean values on
muscular endurance of yogic exercises group, aerobic exercises group
and control group are 34.13, 33.47 and 33.80 respectively. The
obtained “F” ratio of 0.09 for pre-test scores is less than the table
value of 3.222 for df 2 and 42 required for significance at .05 level of
confidence on muscular endurance. The post-test mean values on
muscular endurance of yogic exercises group, aerobic exercises group
obtained “F” ratio of 4.685 for post test scores is greater than the table
confidence on muscular endurance.
The adjusted post-test mean values on muscular
endurance of yogic exercises group, aerobic exercises group and
control group are 35.89, 38.98 and 34.07 respectively. The obtained
“F” ratio of 149.49 for adjusted post-test means is greater than the
table value of 3.226 for df 2 and 41 required for significance at .05
level of confidence on muscular endurance.
exercises group, aerobic exercises group and control group on
muscular endurance.
was presented in Table IV - A.

35.89 38.98 - 3.09* 0.73
35.89 - 34.07 1.83* 0.73
- 38.98 34.07 4.91* 0.73
O P Q R S Q T Q U V S W V W X Y Z [ \ ] \ [ ^ T U ^ S T Q _ \ S U \ X
The table IV - A shows that the mean difference values on
muscular endurance between yogic exercises group and aerobic
exercises group and control group are 3.09, 1.83 and 4.91 respectively
which were greater than the required confidence interval value 0.73
for significance at .05 level of confidence. The results of the study
showed that there was a significant difference between yogic exercises
group and aerobic exercises group, yogic exercises group and control
group and aerobic exercises group and control group on muscular
endurance.
group, aerobic exercises group and control group on muscular
endurance were graphically represented to figure II.

The analysis of covariance on explosive power of the pre
and post test scores of yogic exercises group, aerobic exercises group
and control group have been analyzed and presented in Table V.
Yogic Aerobic
Group Group
Pre Test
50.33 51.00 50.80 3.51 2 1.755
Mean Between
0.056
5.58 5.59 5.09 1323.73 42 31.517
S.D. Within
Post Test
51.73 57.53 51.13 374.80 2 187.40
Mean Between
6.713*
5.33 5.15 4.81 1172.40 42 27.914
S.D. Within
Adjusted Post Test
332.571 2 166.29
Between
52.08 57.27 51.05
Mean 146.12*
46.652 41 1.138
Within
` a b c d e f g c h e g i c j k c l i m k c n o p k j m q r m o m s e r s c e d t u v g c h c g p o s p r o m n c r s c o p k w e r n x w e r n w e r n
x y e k c z t w w w e r n z t w w { k c j | c s d m h c g } ~ t
The table V shows that the pre-test mean values on
explosive power of yogic exercises group, aerobic exercises group and
“F” ratio of 0.056 for pre-test scores is less than the table value of
3.222 for df 2 and 42 required for significance at .05 level of
confidence on explosive power. The post-test mean values on
explosive power of yogic exercises group, aerobic exercises group and
“F” ratio of 6.713 for post test scores is greater than the table value of
confidence on explosive power.
The adjusted post-test mean values on explosive power of
yogic exercises group, aerobic exercises group and control group are
52.08, 57.27 and 51.05 respectively. The obtained “F” ratio of 146.12
for adjusted post-test means is greater than the table value of 3.226
for df 2 and 41 required for significance at .05 level of confidence on
explosive power.
explosive power.
was presented in Table V - A.

52.08 57.27 - 5.19* 1.01
52.08 - 51.05 0.99 1.01
- 57.27 51.05 6.22* 1.01

The table V - A shows that the mean difference values on
explosive power between yogic exercises group and aerobic exercises
group and aerobic exercises group and control group are 5.19, 0.99
and 6.22 respectively which were greater than the required confidence
interval value 1.01 for significance at .05 level of confidence. Further,
the table V - A shows that the mean difference values on explosive
power between yogic exercises group and control group 0.99 which
less greater than the required confidence interval value 1.01 for
significance at .05 level of confidence. The results of the study
group and aerobic exercises group and aerobic exercises group and
control group on explosive power. And there was no significant
difference between yogic exercises group and control group on
explosive power.
group, aerobic exercises group and control group on explosive power
were graphically represented to figure III.

The analysis of covariance on cardio respiratory endurance
of the pre and post test scores of yogic exercises group, aerobic
exercises group and control group have been analyzed and presented
in Table VI.
Yogic Aerobic
Control Source of Sum Mean Obtained ‘F’
Group Variance of Squares Squares Ratio
Group Group
Pre Test
1423.33 1417.67 1424.67 414.44 2 207.22
Mean Between
0.467
21.50 19.91 19.62 18650.00 42 444.04
S.D. Within
Post Test
1462.67 1584.67 1426.47 206108.40 2 103054.2
Mean Between
382.75*
18.43 4.99 19.73 11308.40 42 269.248
S.D. Within
Adjusted Post Test
207487.13 2 103743.6
Between
1462.20 1586.02 1425.57
Mean 453.46*
9379.82 41 228.78
Within
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The table VI shows that the pre-test mean values on
cardio respiratory endurance of yogic exercises group, aerobic
respectively. The obtained “F” ratio of 0.467 for pre-test scores is less
than the table value of 3.222 for df 2 and 42 required for significance
at .05 level of confidence on cardio respiratory endurance. The post-
test mean values on cardio respiratory endurance of yogic exercises
group, aerobic exercises group and control group are 1462.67,
1584.67 and 1426.47 respectively. The obtained “F” ratio of 382.75
for post test scores is greater than the table value of 3.222 for df 2 and
42 required for significance at .05 level of confidence on cardio
respiratory endurance.
The adjusted post-test mean values on cardio respiratory
endurance of yogic exercises group, aerobic exercises group and
control group are 1462.20, 1586.02 and 1425.57 respectively. The
obtained “F” ratio of 453.46 for adjusted post-test means is greater
than the table value of 3.226 for df 2 and 41 required for significance
at .05 level of confidence on cardio respiratory endurance.
exercises group, aerobic exercises group and control group on cardio
was presented in Table VI - A.

1462.20 1586.02 - 123.82* 14.01
1462.20 - 1425.57 36.63* 14.01
- 1586.02 1425.57 160.45* 14.01
¯ ° ± ² ³ ± ´ ± µ ¶ ³ · ¶ · ¸ ¹ º » ¼ ½ ¼ » ¾ ´ µ ¾ ³ ´ ± ¿ ¼ ³ µ ¼ ¸
The table VI - A shows that the mean difference values on
cardio respiratory endurance between yogic exercises group and
aerobic exercises group, yogic exercises group and control group and
aerobic exercises group and control group are 123.82, 36.63 and
160.45 respectively which were greater than the required confidence
interval value 14.01 for significance at .05 level of confidence. The
results of the study showed that there was a significant difference
between yogic exercises group and aerobic exercises group, yogic
exercises group and control group and aerobic exercises group and
control group on cardio respiratory endurance.

group, aerobic exercises group and control group on cardio respiratory
endurance were graphically represented to figure IV.

The analysis of covariance on resting pulse rate of the pre
and post test scores of yogic exercises group, aerobic exercises group
and control group have been analyzed and presented in Table VII.
Yogic Aerobic
Group Group
Pre Test
72.73 72.13 72.40 2.71 2 1.355
Mean Between
0.128
3.00 3.34 3.09 446.27 42 10.625
S.D. Within
Post Test
70.27 68.67 72.13 90.31 2 45.155
Mean Between
5.10*
3.11 2.62 2.87 372.00 42 8.857
S.D. Within
Adjusted Post Test
81.28 2 40.64
Between
69.99 68.92 72.15
Mean 59.94*
27.785 41 0.678
Within
À Á Â Ã Ä Å Æ Ç Ã È Å Ç É Ã Ê Ë Ã Ì É Í Ë Ã Î Ï Ð Ë Ê Í Ñ Ò Í Ï Í Ó Å Ò Ó Ã Å Ä Ô Õ Ö Ç Ã È Ã Ç Ð Ï Ó Ð Ò Ï Í Î Ã Ò Ó Ã Ï Ð Ë × Å Ò Î Ø × Å Ò Î × Å Ò Î
Ø Ù Å Ë Ã Ú Ô × × × Å Ò Î Ú Ô × × Û Ë Ã Ê Ü Ã Ó Ä Í È Ã Ç Ý Þ Ô
The table VII shows that the pre-test mean values on
resting pulse rate of yogic exercises group, aerobic exercises group
confidence on resting pulse rate. The post-test mean values on
resting pulse rate of yogic exercises group, aerobic exercises group
confidence on resting pulse rate.
The adjusted post-test mean values on resting pulse rate of
resting pulse rate.
exercises group, aerobic exercises group and control group on resting
pulse rate.
was presented in Table VII - A.

69.99 68.92 - 1.07* 0.76
69.99 - 72.15 2.16* 0.76
- 68.92 72.15 3.23* 0.76
ß à á â ã á ä á å æ ã ç æ ç è é ê ë ì í ì ë î ä å î ã ä á ï ì ã å ì è
The table VII - A shows that the mean difference values on
resting pulse rate between yogic exercises group and aerobic exercises
group, yogic exercises group and control group and aerobic exercises
group and control group are 1.07, 2.16 and 3.23 respectively which
were greater than the required confidence interval value 0.76 for
group and aerobic exercises group and control group on resting pulse
rate.
group, aerobic exercises group and control group on resting pulse rate
were graphically represented to figure V.

The analysis of covariance on breath holding time of the
pre and post test scores of yogic exercises group, aerobic exercises
group and control group have been analyzed and presented in
Table VIII.
Yogic Aerobic
Group Group
Pre Test
42.53 42.93 42.00 6.58 2 3.29
Mean Between
0.058
6.48 8.72 6.46 2396.67 42 57.06
S.D. Within
Post Test
44.80 49.13 42.13 374.44 2 187.22
Mean Between
4.07*
5.92 7.28 6.39 1933.87 42 46.044
S.D. Within
Adjusted Post Test
295.27 2 147.64
Between
44.76 48.75 42.55
Mean 37.00*
163.70 41 3.99
Within
ð ñ ò ó ô õ ö ÷ ó ø õ ÷ ù ó ú û ó ü ù ý û ó þ ÿ û ú ý ý ÿ ý õ ó õ ô ÷ ó ø ó ÷ ÿ ÿ ý þ ó ó ÿ û õ þ õ þ õ þ
õ û ó õ þ û ó ú ó ô ý ø ó ÷
The table VIII shows that the pre-test mean values on
breath holding time of yogic exercises group, aerobic exercises group
confidence on breath holding time. The post-test mean values on
breath holding time of yogic exercises group, aerobic exercises group
confidence on breath holding time.
The adjusted post-test mean values on breath holding time
of yogic exercises group, aerobic exercises group and control group are
breath holding time.
exercises group, aerobic exercises group and control group on breath
holding time.
was presented in Table VIII - A.

44.76 48.75 - 3.99* 1.85
44.76 - 42.55 2.21* 1.85
- 48.75 42.55 6.20* 1.85

The table VIII - A shows that the mean difference values on
breath holding time between yogic exercises group and aerobic
respectively which were greater than the required confidence interval
value 1.85 for significance at .05 level of confidence. The results of
the study showed that there was a significant difference between yogic
exercises group and aerobic exercises group, yogic exercises group
and control group and aerobic exercises group and control group on
breath holding time.
group, aerobic exercises group and control group on breath holding
time were graphically represented to figure VI.

The analysis of covariance on self confidence of the pre and
post test scores of yogic exercises group, aerobic exercises group and
control group have been analyzed and presented in Table IX.
Yogic Aerobic
Group Group
Pre Test
15.73 16.60 16.87 10.53 2 5.265
Mean Between
1.779
1.65 1.78 1.54 124.27 42 2.96
S.D. Within
Post Test
17.60 19.47 17.07 47.64 2 23.82
Mean Between
12.47*
1.54 1.09 1.34 80.27 42 1.91
S.D. Within
Adjusted Post Test
50.16 2 25.08
Between
18.08 19.32 16.73
Mean 63.98*
16.05 41 0.392
Within
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8 9 % + # : 4 7 7 7 % 2 . : 4 7 7 ; + # * < # 3 $ - ( # ' = > 4
The table IX shows that the pre-test mean values on
self confidence of yogic exercises group, aerobic exercises group and
“F” ratio of 1.779 for pre-test scores is less than the table value of
confidence on self confidence. The post-test mean values on self
confidence of yogic exercises group, aerobic exercises group and
“F” ratio of 12.47 for post test scores is greater than the table value of
confidence on self confidence.
The adjusted post-test mean values on self confidence of
self confidence.
exercises group, aerobic exercises group and control group on speed.
was presented in Table IX - A.

18.08 19.32 - 1.24* 0.58
18.08 - 16.73 1.35* 0.58
- 19.32 16.73 2.59* 0.58
? @ A B C A D A E F C G F G H I J K L M L K N D E N C D A O L C E L H
The table IX - A shows that the mean difference values on
self confidence between yogic exercises group and aerobic exercises
group, yogic exercises group and control group and aerobic exercises
group and control group are 1.24, 1.35 and 2.59 respectively which
were greater than the required confidence interval value 0.58 for
group and aerobic exercises group and control group on self
confidence.
group, aerobic exercises group and control group on self confidence
were graphically represented to figure VII.

The analysis of covariance on aggression of the pre and
post test scores of yogic exercises group, aerobic exercises group and
control group have been analyzed and presented in Table X.
Yogic Aerobic
Group Group
Pre Test
189.40 188.13 183.80 258.71 2 129.36
Mean Between
1.21
9.99 9.67 10.28 4481.73 42 106.71
S.D. Within
Post Test
170.13 154.73 182.73 5899.60 2 2949.8
Mean Between
22.12*
12.26 10.55 10.57 5601.60 42 133.37
S.D. Within
Adjusted Post Test
7231.05 2 3615.5
Between
168.27 153.90 185.43
Mean 56.28*
2633.97 41 64.24
Within
P Q R S T U V W S X U W Y S Z [ S \ Y ] [ S ^ _ ` [ Z ] a b ] _ ] c U b c S U T d e f W S X S W ` _ c ` b _ ] ^ S b c S _ ` [ g U b ^ h g U b ^ g U b ^
h i U [ S j d g g g U b ^ j d g g k [ S Z l S c T ] X S W m n d
The table X shows that the pre-test mean values on
aggression of yogic exercises group, aerobic exercises group and
control group are 189.40, 188.13 and 183.80 respectively. The

confidence on aggression. The post-test mean values on aggression of
170.13, 154.73 and 182.73 respectively. The obtained “F” ratio of
22.12 for post test scores is greater than the table value of 3.222 for df
2 and 42 required for significance at .05 level of confidence on
aggression.
The adjusted post-test mean values on aggression of yogic
exercises group, aerobic exercises group and control group are
168.27, 153.90 and 185.43 respectively. The obtained “F” ratio of
56.28 for adjusted post-test means is greater than the table value of
confidence on aggression.
aggression.
was presented in Table X - A.

168.27 153.90 - 14.37* 7.42
168.27 - 185.43 17.16* 7.42
- 153.90 185.43 31.53* 7.42
o p q r s q t q u v s w v w x y z { | } | { ~ t u ~ s t q | s u | x
The table X - A shows that the mean difference values on
aggression between yogic exercises group and aerobic exercises group,
and control group are 14.37, 17.16 and 31.53 respectively which were
greater than the required confidence interval value 7.42 for
group and aerobic exercises group and control group on aggression.
group, aerobic exercises group and control group on aggression were
graphically represented to figure VIII.

The analysis of covariance on anxiety of the pre and post
test scores of yogic exercises group, aerobic exercises group and
control group have been analyzed and presented in Table XI.
Yogic Aerobic
Group Group
Pre Test
55.80 54.93 54.47 13.73 2 6.865
Mean Between
0.345
4.13 4.28 4.50 835.07 42 19.883
S.D. Within
Post Test
52.93 49.93 54.20 144.04 2 72.02
Mean Between
4.28*
4.01 3.51 4.32 706.27 42 16.82
S.D. Within
Adjusted Post Test
164.30 2 82.15
Between
52.28 50.05 54.74
Mean 85.84*
39.24 41 0.957
Within

The table XI shows that the pre-test mean values on
anxiety of yogic exercises group, aerobic exercises group and control
group are 55.80, 54.93 and 54.47 respectively. The obtained “F” ratio
of 0.345 for pre-test scores is less than the table value of 3.222 for df
2 and 42 required for significance at .05 level of confidence on anxiety.

The post-test mean values on anxiety of yogic exercises group, aerobic
respectively. The obtained “F” ratio of 4.28 for post test scores is
greater than the table value of 3.222 for df 2 and 42 required for
significance at .05 level of confidence on anxiety.
The adjusted post-test mean values on anxiety of yogic
exercises group, aerobic exercises group and control group are 52.28,
50.05 and 54.74 respectively. The obtained “F” ratio of 85.84 for
adjusted post-test means is greater than the table value of 3.226 for df
2 and 41 required for significance at .05 level of confidence on anxiety.
exercises group, aerobic exercises group and control group on anxiety.
was presented in Table XI - A.

52.28 50.05 - 2.23* 0.91
52.28 - 54.74 2.46* 0.91
- 50.05 54.74 4.68* 0.91
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The table XI - A shows that the mean difference values on
anxiety between yogic exercises group and aerobic exercises group,
and control group are 2.23, 2.46 and 4.68 respectively which were
greater than the required confidence interval value 0.91 for
group and aerobic exercises group and control group on anxiety.
group, aerobic exercises group and control group on anxiety were
graphically represented to figure IX.

RESULTS OF THE STUDY
The results of the study showed that there was a
significant difference among yogic exercises group, aerobic exercises
group and control group on selected physical variables such as speed,
muscular endurance, explosive power and cardio respiratory
endurance. It also reveals that there was significant improvement on
selected physical variables namely speed, muscular endurance,
explosive power and cardio respiratory endurance due to aerobic
exercises after twelve weeks of training period. Further it reveals that
there was no significant improvement on the performance of speed
and explosive power due to yogic exercises after twelve weeks of
training period. It was also noticed that there was significant
improvement on selected physical variables namely muscular
endurance and cardio respiratory endurance due to yogic exercises
after twelve weeks of training period.
Significant differences were found between yogic exercises
group and aerobic exercises group on selected physical variables
namely speed, muscular endurance, explosive power and cardio
respiratory endurance after twelve weeks of training period. However,

aerobic exercises group dominated in all the selected physical
variables than yogic exercises group.
The results of the study showed that there was significant
differences among yogic exercises group, aerobic exercises group and
control group on selected physiological variables such as resting pulse
rate and breath holding time. It also reveals that there was significant
reduction on resting pulse rate due to yogic exercises and aerobic
exercises after twelve weeks of training period. It further showed that
there was significant improvement on breath holding time due to yogic
exercises and aerobic exercises after twelve weeks of training period.
group and aerobic exercises group in the reduction of resting pulse
rate after twelve weeks of training period. And also there was a
exercises group in the improvement of breath holding time after twelve
weeks of training period. However, the reduction on resting pulse rate
and the improvement of breath holding time were in favour of aerobic
exercises group.
significant difference among yogic exercises group, aerobic exercises
group and control group on selected psychological variables such as
self confidence, aggression and anxiety. It also reveals that there was
significant reduction on aggression and anxiety due to yogic exercises
and aerobic exercises after twelve weeks of training period. It further
showed that there was significant improvement on self confidence due
to yogic exercises and aerobic exercises after twelve weeks of training
period.
group and aerobic exercises group in the reduction of aggression and
anxiety after twelve weeks of training period. And also there was a
exercises group in the improvement of self confidence after twelve
weeks of training period. However, the reduction on aggression and
anxiety and the improvement of self confidence were in favour of
aerobic exercises group.
DISCUSSION ON FINDINGS
Significant differences were noticed between yogic exercises and
aerobic exercises group when compared to control group on selected

criterion variables such as muscular endurance, cardio respiratory
endurance, resting pulse rate, breath holding time, self confidence,
aggression and anxiety. No Significant differences were noticed between
yogic exercises and aerobic exercises group when compared to control group
on selected criterion variables such as speed and explosive power. Further, it
showed that there was a significant difference between yogic exercises and
aerobic exercises on speed, muscular endurance, explosive power, cardio
confidence, aggression and anxiety.
significant reduction on resting pulse rate, aggression and anxiety.
Alyson Ross and Sue Thomas (2010) investigated whether an
exercise is considered as an acceptable method for improving and
maintaining physical and emotional health. The results of the study
showed that yoga interventions appeared to be equal or superior to
exercise in nearly every outcome measured except those involving
physical fitness. Senthilkumar and A. Prakash (2011) have
conducted a study to determine whether aerobic interval training with
yogic practices (AeIYG) or anaerobic interval training with yogic
practices (AnIYG) has greater effect on selected physical fitness
variables, speed and agility among high school football players. And it
was concluded that aerobic interval training with yogic practices
significantly improved speed and agility of the school level football
players than anaerobic power with yogic practices.

Yokesh, T.P. and Chandrasekaran, K (2013) have conducted study
to investigate the impact of yogic practice and aerobic exercise among
overweight school boys. Amandeep Singh et al (2011) have investigated the
effects of 6-weeks yogasanas training on agility and muscular strength in
sportsmen. The yoga asana training improved agility and muscular strength
and may contribute to enhance sports performance. E J de Geus et al
(1993) examined the association of aerobic fitness with psychological make-
up and physiological stress reactivity in a group of untrained men, as well as
the effects of 4 and 8 months of exercise training on these parameters. The
results of the study showed that that regular exercise does not increase the
resistance to stress-related disease by influencing psychological make-up or
acute psycho physiologic reactivity. Meyer T and Broocks A (2000) have
investigated that study was Aerobic exercise seems to be effective in
improving general mood and symptoms of depression and anxiety in healthy
individuals and psychiatric patients. Appropriate pre- and post-training
testing is emphasized to enable adequate determinations of fitness gains and
to eventually allow positive feedback to be given to patients in clinical
settings. B. S. Oken et al (2004) have conducted that study was determine
the effect of yoga and of aerobic exercise on cognitive function, fatigue,
mood, and quality of life in multiple sclerosis (MS). The results showed that
the subjects with MS participating in either a 6-month yoga class or exercise
class showed significant improvement in measures of fatigue compared to a
waiting-list control group. There was no relative improvement of cognitive
function in either of the intervention groups.

Heidi Summers et al (1999) and Burnham TR and Wilcox A
(2002) are in accordance with the results of the present investigation .
MacMahon JR and Gross RT (1988) have investigated that
aerobic exercise has been associated with improved psychological
status and physical fitness in adults. And they resulted that the
improvement in psychological variables was not dependent on
improved physical fitness and was not related to pre intervention
measures.
Yokesh, T.P. and Chandrasekaran, K (2013) have found the impact
of yogic practice and aerobic exercise among overweight school boys.
Deborah Koniak and Griffin EdD (1994) have examined the effects of
participation in a 6-week aerobic exercise program (AEP) on pregnant
adolescents' depression, self-esteem, and physical discomforts of pregnancy
were examined. The findings suggested that exercise programs such as the
AEP should be considered an important aspect of prenatal self-care for
healthy pregnant adolescents. Martin, P M Dubbert and W C Cushman
(1990) evaluated that antihypertensive efficacy of aerobic exercise training
in mild essential hypertension. And they resulted BP changes were not
associated with any significant changes in weight, body fat, urinary
electrolytes, or resting heart rate. This randomized controlled trial provides
evidence for the independent BP lowering effect of aerobic exercise in
unmediated mildly hypertensive men.

The results of Brad J. Schoenfeld (2013), Vivek K Sharma et
al (2012) and Ramesh Reddy, P & Ravikumar, P. (2001) are in
accordance with the results of present study.
DISCUSSION ON HYPOTHESES
In the earlier, the researcher had formulated the following hypothesis,
At first, it was hypothesized that there may be a significant difference
among yogic exercises group, aerobic exercises group and control group on
selected physical, physiological and psychological variables after twelve
weeks of training period. The results of the study showed that significant
difference among yogic exercises group, aerobic exercises group and control
group on selected physical, physiological and psychological variables namely
speed, muscular endurance, explosive power, cardio respiratory endurance,
resting pulse rate, breath holding time, self confidence, aggression and
anxiety after twelve weeks of training period. Hence, the researcher’s first
hypothesis was accepted.
It second it was hypothesized that there may be a significant changes
on selected physical, physiological and psychological variables after twelve
weeks of training period due to yogic exercises and aerobic exercises. The
results of the study showed that there was a significant changes on selected
physical, physiological and psychological variables speed, muscular
endurance, explosive power, cardio respiratory endurance, resting pulse
rate, breath holding time, self confidence, aggression and anxiety after twelve
weeks of training period due to aerobic exercises. And also the results of the
study showed that there was a significant changes on selected physical,
physiological and psychological variables muscular endurance, cardio
confidence, aggression and anxiety after twelve weeks of training period due
to yogic exercises. Further, the results of the study showed that there was no
significant changes on selected variables speed and explosive power after
twelve weeks of training period due to aerobic exercises. Hence, the
researcher’s second hypothesis was partially accepted.
SUMMARY
Annamalai Nagar, Tamil Nadu, India, during the academic year 2012 –
2013 were randomly selected as subjects. The age, height and weight
of the selected subjects were ranged from 18 to 24 years, 159 to 170 cm

weeks of training period due to aerobic exercises. And also the results of the
study showed that there was a significant changes on selected physical,
physiological and psychological variables muscular endurance, cardio
confidence, aggression and anxiety after twelve weeks of training period due
to yogic exercises. Further, the results of the study showed that there was no
significant changes on selected variables speed and explosive power after
twelve weeks of training period due to aerobic exercises. Hence, the
researcher’s second hypothesis was partially accepted.
SUMMARY
Annamalai Nagar, Tamil Nadu, India, during the academic year 2012 –
2013 were randomly selected as subjects. The age, height and weight
of the selected subjects were ranged from 18 to 24 years, 159 to 170 cm

and 58 to 65 kilogram respectively. The selected subjects were divided
into three equal groups of fifteen subjects each at random. Group I
underwent yogic exercises for twelve weeks (for five days per week)
whereas Group II underwent aerobic exercises for twelve weeks (for
three days per week). And Group III acted as control that did not
undergo any special training programme apart from their regular
physical education activities as per their curriculum. Since, all the
subjects were hostlers of Annamalai University, they had a similar
academic work and a regular activities in accordance with the
requirements of the Department of Physical Education and Sports
Sciences curriculum. Among the physical, physiological and
psychological variables, the following variables namely speed,
muscular endurance, explosive power, cardio respiratory endurance,
resting pulse rate, breath holding time, self confidence, aggression
and anxiety were selected as dependent variables. In this study, the
following trainings such as yogic exercises and aerobic exercises were
selected as independent variables. All the subjects of three groups
were tested on selected dependent variables at two days prior to and
two days after the training programme. The collected data were
analyzed statistically by using ANCOVA (analysis of covariance) to find
out the effects of yogic exercises and aerobic exercises on selected
physical, physiological and psychological variables for each variable
separately. Whenever, the obtained ‘F’ ratio for the adjusted post test
mean was found to be significant, the Scheffe’s test was applied as post
hoc test to determine the paired mean differences, if any. The .05 level
of confidence was fixed to test the level of significance which was
considered as an appropriate.
CONCLUSIONS
From the analysis of the data, the following conclusions
were drawn.
1. There was a significant difference among yogic exercises, aerobic
exercises and control groups on selected physical variables
namely speed, muscular endurance, explosive power and cardio
2. There was a significant difference between yogic exercises and
aerobic exercises groups, and aerobic exercises and control
groups on selected physical variables namely speed, muscular
endurance, explosive power and cardio respiratory endurance.
And also the results of the study showed that there was no
significant difference between yogic exercises and control groups
on selected physical variables namely speed and explosive
power.
3. Aerobic exercises groups have significantly improved the
selected physical variables namely speed, muscular endurance,
explosive power and cardio respiratory endurance when
compared with control group. Yogic exercises groups have
significantly improved the selected physical variables namely
muscular endurance and cardio respiratory endurance when
compared with control group.
4. Among the experimental groups, aerobic exercises group has
improved significantly on selected physical variables namely
speed, muscular endurance, explosive power and cardio
respiratory endurance than yogic exercises group.
exercises and control groups on selected physiological variables
namely resting pulse rate and breath holding time.
6. There was a significant difference between yogic exercises and
aerobic exercises groups, yogic exercises and control groups and
aerobic exercises and control groups on selected physiological
variables namely resting pulse rate and breath holding time.
7. Yogic exercises and aerobic exercises groups have significantly
improved the selected physiological variables namely resting

pulse rate and breath holding time when compared with control
group.
8. Among the experimental groups, aerobic exercises group has
changed selected physiological variables namely resting pulse
rate and breath holding time significantly than yogic exercises
group.
exercises and control groups on selected psychological variables
namely self confidence, aggression and anxiety.
10. There was a significant difference between yogic exercises
and aerobic exercises groups, yogic exercises and control groups
and aerobic exercises and control groups on selected
psychological variables namely self confidence, aggression and
anxiety.
11. Yogic exercises and aerobic exercises groups have
significantly changed the selected psychological variables
namely self confidence, aggression and anxiety when compared
with control group.

12. Among the experimental groups, aerobic exercises group
has changed selected psychological variables namely self
confidence, aggression and anxiety significantly than yogic
exercises group.
RECOMMENDATIONS
Based on the findings of the present study the following
recommendations were made.
1. Since, this study has proved that the yogic exercises and aerobic
exercises had a greater impact on all the performances of selected
physical, physiological and psychological variables such as speed,
muscular endurance, explosive power, cardio respiratory
endurance, resting pulse rate, breath holding time, self
confidence, aggression and anxiety of the subjects, it is suggested
that the coaches, trainers and physical education teachers can
follow this programme for improving the above mentioned

qualities.
2. Similar type of studies can be undertaken for different age groups

and also for women.
3. It is suggested that the similar study is conducted for various

levels like university, state, national and international level
players as subjects with varied intensities, loads and durations.
4. A similar study may be undertaken which includes the nutritional

effect and other psychological variables.
5. Similar studies may be conducted to assess the effect of various
types of training methods on these selected criterion variables.
6. Similar studies may be conducted on the biochemical variables as
criterion variables.
7. Duration of the training period may be increased up to 15-18
weeks.
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EXERCISES AND AEROBIC EXERCISES ON SELECTED PHYSICAL,

research work done by the candidate                     

Professor, Department of Physical Education & Sports Sciences,

EXERCISES AND AEROBIC EXERCISES ON SELECTED PHYSICAL,

research work done by the candidate                     

Professor, Department of Physical Education & Sports Sciences,

I am very much happy to acknowledge the help and support

Physical Education and Sports Sciences, nnamalai University for his

II Intra class Correlation Co-efficient Values on Selected

III Analysis of Covariance of the data on Speed of

III-A The Scheffe’s test for the differences between paired

IV Analysis of Covariance of the data on Muscular

V Analysis of Covariance of the data on Explosive

V-A The Scheffe’s test for the differences between paired

VI Analysis of Covariance of the data on Cardio

VI-A The Scheffe’s test for the differences between paired

VII Analysis of Covariance of the data on Resting

II Intra class Correlation Co-efficient Values on Selected

III Analysis of Covariance of the data on Speed of

III-A The Scheffe’s test for the differences between paired

IV Analysis of Covariance of the data on Muscular

V Analysis of Covariance of the data on Explosive

V-A The Scheffe’s test for the differences between paired

VI Analysis of Covariance of the data on Cardio

VI-A The Scheffe’s test for the differences between paired

VII Analysis of Covariance of the data on Resting

VIII Analysis of Covariance of the data on Breath

VIII-A The Scheffe’s test for the differences between paired

IX Analysis of Covariance of the data on Self

IX-A The Scheffe’s test for the differences between paired

X Analysis of Covariance of the data on Aggression

X-A The Scheffe’s test for the differences between paired

XI Analysis of Covariance of the data on Anxiety of

XI-A The Scheffe’s test for the differences between paired

I The adjusted post-test mean values of yogic

II The adjusted post-test mean values of yogic

III The adjusted post-test mean values of yogic

IV The adjusted post-test mean values of yogic

V The adjusted post-test mean values of yogic

VI The adjusted post-test mean values of yogic

VII The adjusted post-test mean values of yogic

VIII The adjusted post-test mean values of yogic

IX The adjusted post-test mean values of yogic

being. In humans, it is the general condition of a person's mind and

body, usually meaning to be free from illness, injury or pain (as in

"good health" or "healthy"). The World Health Organization defined

health in its broader sense in 1946 as "a state of complete physical,

infirmity" (WHO, 1946). Although this definition has been subject to

controversy, in particular as lacking operational value and because of

the problem created by use of the word "complete", it remains the

most enduring (Callahan D, 1973). Other definitions have been

proposed, among which a recent definition that correlates health and

personal satisfaction. Classification systems such as the WHO Family

of International Classifications, including the International

Classification of Functioning, Disability and Health (ICF) and the

International Classification of Diseases (ICD), are commonly used to

define and measure the components of health (Bellieni CV and

maintains physical fitness and overall health and wellness. It is

research work done by the candidate

research work done by the candidate