PHILIPPINE NORMAL UNIVERSITY

The National Center for Teacher Education

College of Teacher Development
Faculty of Science Technology and Mathematics
Taft Avenue, Manila

Name: Ambid, Allain Piolo D.

Section: II-34 BPHED
Date: July 25, 2019

Directions: Read the article, “Effects of aerobic and/or resistance training on body mass and fat
mass in overweight or obese adults,” then answer the questions that follow.

I. Enumerate at least 15 concepts that is very significant to this article. Copy the
sentence/s that you classified as very important below.
Significant Statements of the Article
 Recent guidelines on exercise for weight loss and weight maintenance include
resistance training as part of the exercise prescription.
 Yet few studies have compared the effects of similar amounts of aerobic and resistance
training on body mass and fat mass in overweight adults.
 Participants were 119 sedentary, overweight or obese adults who were randomized to
one of three 8-mo exercise protocols: 1) RT: resistance training, 2) AT: aerobic
training, and 3) AT/RT: aerobic and resistance training (combination of AT and RT).
 The benefits of regular exercise are well documented (1), but the rationale underlying
the exercise mode recommendations for specific health benefits remains unclear due in
large part to the sparse scientific data supporting these recommendations. Given that
approximately two-thirds of U.S. adults are overweight or obese, clinicians require
clear exercise guidelines based upon sufficient evidence from which to prescribe the
most effective exercise plan
 Given the imperative of reducing obesity rates, exercise guidelines must be based upon
unequivocal evidence of specific relations between exercise mode and changes in body
mass and fat mass.
 Thus it remains to be determined whether a significant amount of RT will decrease fat
mass in overweight and obese adults, whether AT or RT is more effective at fat mass
reduction when exposure (time) is held constant, and whether a combination of aerobic
and resistance training (AT/RT) provides additive improvements in body composition.
 1) resistance training (RT), (3 days/wk, 3 sets/day, 8–12 repetitions/set); 2) aerobic
training (AT), (calorically equivalent to ∼12 miles/wk at 65–80% peak VO2); 3)
aerobic training plus resistance training (AT/RT), (calorically equivalent to ∼12
miles/wk at 65–80% peak VO2 plus 3 days/wk, 3 sets/day, 8–12 repetitions/set).
 There were no significant between-group differences in any baseline measures
 Body mass significantly decreased in the AT and AT/RT but significantly increased in
RT. Fat mass and waist circumference significantly decreased in the AT and AT/RT
groups but were not altered in RT. Measures of lean body mass significantly increased
in RT and AT/RT but not in AT.
 The STRRIDE-AT/RT research study provided a unique opportunity to investigate the
relative benefits of resistance training when compared with aerobic training and the
combination of the two on body composition measures, particularly total body mass
and fat mass.
 PHILIPPINE NORMAL UNIVERSITY
The National Center for Teacher Education
College of Teacher Development
Faculty of Science Technology and Mathematics
Taft Avenue, Manila

 The basis for comparison was that the prescriptions utilized were consistent with
national recommendations for the general population
 The main findings of the study were the following: 1) A substantial amount of RT
alone did not reduce body mass or fat mass; 2) recommended amounts of AT were
significantly better than RT for reducing measures of body fat and body mass; and 3)
the combination of aerobic and resistance training did not provide an additive effect for
reducing fat mass or body mass compared with AT alone.
 Examining the effect of RT on fat mass is inconclusive and that resistance training is
not effective for weight loss, RT is still endorsed as an effective means for obesity
treatment.
 Thus based on the STRRIDE AT/RT data in which similar exercise times were
prescribed, AT was the more efficient method of exercise for favorable changes in
body fat.
 Balancing time commitments against health benefits accrued, it appears that AT alone
is the optimal mode of exercise for reducing fat mass and total body mass.

II. Summary of the article.

The article is all about the “Effects of aerobic and/or resistance training on body
mass and fat mass in overweight or obese adults,”. In this study they going to compare
what is the appropriate training, the aerobics or resistance training. Their participants
were randomized 119 sedentary overweight or obese adults. The participants will
undergo in exercise training particularly the aerobics training, resistance training and
aerobics-resistance training. The results of the training in terms of body mass it
significantly decreased in the AT and AT/RT but significantly increased in RT. Fat mass and
waist circumference significantly decreased in the AT and AT/RT groups but were not
altered in RT. Measures of lean body mass significantly increased in RT and AT/RT but not
in AT. In overall result, it appears that AT alone is the optimal mode of exercise for
reducing fat mass and total body mass.
 PHILIPPINE NORMAL UNIVERSITY
The National Center for Teacher Education
College of Teacher Development
Faculty of Science Technology and Mathematics
Taft Avenue, Manila

III. Compare and contrast aerobic training and resistance training using your own
identified parameters.

Parameter Aerobic Training Resistance Training

IV. Based on the article which of the two trainings is most effective to get rid of fat and
build body mass. Explain your answer.
The best training to have most effective to get rid of fat and build body
mass is the aerobics training. In this aerobics training, it burns easily your fat in
doing it aerobics were significantly better than resistance training for reducing
measures of body fat and body mass.