2wnais Etec of Pilates on sleep quality and quality fife of sedentary population Bodywork and ® Movement Therapi etc Rises FerAtors—douraityosiberbe _Soctynfo Hoe Prog searentor [i [nies Te] 60) ance Secs =e] Sartre [eee] niece ieee ‘or veanSclenceDeect Effect of Pilates on sleep quality and quality of life of sedentary population Artide Taxis Boowniontinages* ig ena stat BB rc my Roacng Uist Gi Rarsremisins Aruna Azza clea sogoae MO Sider, Ma Carl eka Ab, YO She Gat Saco aon, el Fedral vest of he Jogutntoaaané Nuc Vays Hos ené dbl Ses Fey, Onan f Pryihcany. PVM {Gora Seat 18, 3010-093 aman MG ese aceved 12.09 201: tcaed vse fa 18 sey 2072, cele 10 Febuay 2012, shed ere 21 Novena 2012 EE Request Reprins rete ices (0) Cs in Scopus Article Outline 1 sunnac = motes + rh Saner Se (5 2 ietSedtamoa ave ean 0, etanto itl ¢ Sawa Bsus 1 Bien it Basen Sonu Export Ciaton 1 crontecinson At “esac sae ashen Summary ‘The purpose ofthis say was Io isestgno te ofecs of a oer eden volunteers wna sel-epotd changes nea Invhicn he varabes (val \woeks ofan earose propram 2 sessions per Wook). The eel ofslepiness showed sigalicant improvement Sette ara alr he ten components (0 < 0.05) wih ‘Sedentay popuaon who parsipled ine "2 week Piss program expetencadinprovemets ins ‘uatyerie Keywords: Sashes, Quy of Ha, Sader, Introduction Physical arcse has become a consansusin tho promotion ot heath andin improving qaliy fe and acts as akoy {actin increasing langoviy ana mprovng sleep quay and qualiyand ie (Hastellt a, 2007, Maca sla “esulare tal, 2010} Homever, dstibanoes in he leap alzory ‘ele ars aualiyof are becoming more Feqven (nd physical exes (Hurley sal, 2090), Azul ee les method Inpro sloop quali and qualiy of ie (Caldwel tal 2040; \waj to prform his chnque on devces or ana mat Same stu ‘casylo se, and he Plates metod does nooqure additonal ost fr he seqisson af equipment loners wna Geom 2; Cetniayatn, 2011; Yanaeno tal 201), Ther is evdence hat sts Mabworkewrases ncraase he ‘learonyearaphi scbutyof abdominal (Hoses and Gsson 2009) or posll muses (Crenayell, 2011), body at percentage and fexbliy(Sauara sal 2010, usr la 20:0 Ther ne seal ocivnets of Plates Matwor exectes bysusesting the seleparted sleep qultyand qualtyof en sedanaryolntors. Therefore, 8 purpose ofthe curont suey was 1 Iwestga the ‘Ses ofan emroae program hal was Based on the Pais Mao method wi aedenarywolunees who seeped ‘changes inthe sep ealyara qaltyorf. The nypohesie wns hata exorese program matwas based onthe Pstos wan sodnerlmovereriherapies.com/artcle/S1960-8592{12)00222-7ulted 1s2wnais Etec of Pilates on sleep quality and quality if of sedentary population ‘aiwor moths woul improve he sleep culty and qualiy fie on sedenarypopuaton in th conte ofa wihinaroue, pres poatlsl comparison, Back cle ule Methods Design ‘Th was a prospect nical syn whlch Be vleles wet compared betore and afer applying @potea of 2 weeks fan eerie program bases one Pats Matworcmethod wth a sedentary populston. Tha sure sid was aprowed bye ees nRegeetch ofFedoral Uniersi¥o" Joqubanenna ana Mic Valley (P0880), Participants Toparcpats inthe sles ware required» mest faowng nisin core: hoy wor aged Beveen 18 ans {tyenr tached ntepored metoote dari or omer dases al ight ltr wi fe srcoaos, ware sedniy ‘coring eran Pisa ety Coston (PAG) (desta 205) and our neal Frocesre neato nants volutes were eho Heyhad a orpopede, neue apron or ooue Carine dseases atwald prec eshy ‘fme 96 lunes ealte, 30 volunteers htilea he ere fr inclusion nat was proposed and were submit oan Inn anzesement ing he applinton oft Epworh Sleepiness Seale (SS) Galas lal 200% Joma #981) and The ‘Neda Outcomes S14)36- tam Shor Fon Heath Suny (SF) (Seana el. “S80, Evaluation Epwortn Sleepiness Scale (E58) ‘The ESS suggested ne possibly ofsomesleapssorders Uh, 1991) whlch Wes val fo the Brazen population {atlas 2009). which he oxpminer uses a punchaton ning Hom 01 9, where he puneanton anges om Oo 24. Basse sleepiness was charactrad by alues ovr 10 ICC: 0.88) (Berslaza sta 2009) om Short Form Heats Survey (S36) ‘The 8-36 9 « mlldensional ist Pats comprised of 35 ts hte dided nts plea and emotonal components and eluates sghtofine main comsins hat ae raat oats In each demain, he puresiason varied fom 910100. gnerscore mates beter quay fH he waldanghas bean sgapted tre Srenon cutie, (Ce: 06) (anal sal 1999) ‘The training protocol ‘he wining execses hat have bean adapted fom te Plas nebiod had a ecuencyof2 sessions pe week or an ninleapiegpoed of 12 weeks (Saunt, 2010) wih dian 60 min persession, ‘he eerie poteol was basec on he principles of progressive loading, whic deactbes a gradual increase in he Intensity ofemrcige rom the stn weak orning wih an neared tre of pranel owaccon anda decrease inthe Innate offes Each cossion consistadofte folowing phases shase 1 (proparaton exeroses), phase 2 (las Natok ‘nreses) and phase 3 elnat on). ‘Phase 1: Preparatory exercises (sis st, 2010) Walang: gatwin progressive speed, up oS min Srotning the stoihng posiions were sustained 305 Sretening ofthe amsting muscles Positor:onhostatc positon wih ne backrestng agains te wall ‘ety to potrm spinal oon, while keeping he hwerlimbs svetehed out Positononoslae positon wih bon hands cating apsinst ne wall ‘eyo perform knee en, sustaining twin he ado he pslatral upper imb, in assocston wih hip exnsion, Figure Deen of the lla ears bated on tas nt er proyeesone. A) ‘horse, Brant beth he bwev bead ss prgteasin o xeoe ©) Fexn a ppr tbs ard progress of xetee 0 Cretan fe bah nt ino Lar cecus wm eselbal betes Dees) Aerator te was cartes 6 Ansar xion rrr nnd oh ‘The eines A. were ealzed wit 2 sts of 10repeons anne progression wes fealzes by modiying the volunteers body Exar A Aare oson of tank 1 and upper ibs in etonsion Progression: Te progestin ofthe wirite was pafomed wih he extension oft wor libs occuring daser'6 he ‘ground in orerie seat ler abdominal muscle wan sodnerlmovereriherapies.com/artcle/S1960-8592{12)00222-7ulted2wnais Etec of Pilates on sleep quality and quality if of sedentary population Exeriza 8 Elomton afte ballwih ne lower nbs, Progression Aesosae exmcie wih funk exon ana exension of upprlims hlking ama bal Exeize€:Flonofupper tins Proprstion-Posiion he ball athe ares “Tne emcines D-G wee props repettors. 2 onlywih increasing te numberof apetons:2 see of repatons 2 se of 12 ExeizeD:Creumdctn bth lower Es Execs € Lateral dacubis wih a aml bal between te lage, Movement ‘ExeniseF Aerating exon a ower libs with an iainaton of 45" oftunk Exiga ¢: nto eon of unk unl mands touch a fe ‘Prose 3: Relaaton were paonmad using the Svs Bl, The steching poslions were eustanad or 20 “The anoror chest Siuprahton a Swiss ball contact abdominal muscles tight, keping te head, nek and shoulders ‘elated. Join hands behind ma chestand fogihen he spina, Genii arms winuthurching me ahouzes ‘ace chest St uprighton a Suis ball conactine asominalmuscls, keeping hnehend, rock and shoulsers relied Postton ine knees abowo he fel Exand arms in Ronee boa, joing hands svezh away tom ie Body Statistical analysis, “Tho 5958 statistical sotware program wrsion 180 was used rine saa considered slatatealysgnifcan Te Shapo-k os was use wo evalua he narmaly ofthe a, orth abe of {ualiyofslop, Heater paied samples was Used boo and afer he ening pool Forte arabe of unt of, ‘eWicownslgnedrank estwas used ack cls Guts Results Intl 22 volunses [22 +f 2 years and wih Body Mass Index(@M):23:20 1-257 kan competed We study and ware reasscnsed aor #2 woot (ne Table 1). Elgholutersnerpias the taining dus a query ntoruplons or oer Table 1. Fleet of «training program based on Pilates exercises in sedentary population, N= 22, “Compared with baseline (P= 0.05) Variables ota vate Fat values ' pte ‘Ae (ears) 2003200 - sation auioe236 nams297 1860 one Satpal sup assessed tye awe Shops Sel (SS sea 000 3. nose 2 ao ten Shr araeatn Suey (S26 t paws arte apo abe or seats aout cee aa ae soe 2255 ress 1000 ain 20005 ‘Soataeest rasse2tas vor 1688 ase ogee era natn sooo: usr 43621800 392 om ‘Tost tae, art or pte sons, wan sodnerlmovereriherapies.com/artcle/S1960-8592{12)00222-7ulted2wnais Etec of Pilates on sleep quality and quality if of sedentary population byteonon geste, ‘Tha leva ofslopines (stile bythe Epwor Slaspineas Seale) showed sgnifleantimprovementbetween belo (1000 +354) andar (3.0 + 3.26 rtarwanton '=2.1,p= 0.04) (see Tabs 1). als now 10:ncleataoxessheo Toes sleep raul bined emanated eguchon in geordes sleep ‘Gunty off anes by SF-36) improve based onal ofthe ematlonal components (Maly T=~3.56, p< 0.0005; Sci ‘Aapects: T= 2894, =0.004, Emosonal specs. T=~2300, p= 0076, MenalHealt: T=~3892,p< 0.0005) and >= ‘hyseal components (Functnal Capac T= -8.24,p = 0.002 Bodily Pain T=—4.113,-<0.003,Gaeral oath B17, «0.0005 wih Ne exces of pryicl éomain = ~1 873, = 0.094) (se Lane“). Discussion ‘Te purpose ofthe curont study was to ivestgats he ofocs ofan exercise program bated on ha Plates Matork motiod on eedenaty olunteer who selrepoie sleep quaiyand aval ie “Tha resus inca that ne proc was 2 good aismate for improving qualiyf sep which was in agreement with cotter autor who dented improwments in sloep qualiyin untraiy students who nad complold a Pites sere ‘rogram free tmes par wes for £0 min pet day ower 18 weeks (Claus stl. 20:0 Caldwell, 2008) However. the traning potca that was proposed in th alementoned studi was baaed on enarosea thal used Plats equipment but or ot pred ona mat. Th results suggest a ho proposed prtncalis efecto ané mayne inthe weatnent and {he proventonofsome dsrders of he sleep-wake acl det Oy reducing fe Hagmentaonatalep,wnich causes 8m Inereto in slowsnae sloop anda decrease in slepleny, or nret tough welgh conta ara healt habit ‘Morever. tne tris has shown tatpnsical acs racogiad bye American Slea Disorders Assocation as a non- pharmacological nlaventon tall high¥ fect orimprovng sleep patams,enrancng be lvls afeayeme sleepiness {Cas 1895), increasing te lees of serotonin, he srenroniztion oe biological dock and me nde mproveentn ‘ermareglaton (Capers eal, 2008, vrchantat al 1997) nthe currents, ore was signfcantimprovementin he emotonal ana phyeal components of quality fH wth ne ‘rcaptonoffielastarea appearance, Ou reuls are consent wf suds Mat presen he Plates method 38 an leat ans ofleese meso 0 improve quate in he elder (Savers etal 20°0), heathy young als (sea ‘281 2011) ndvduals wi reastcanca (Sch 2001) and ahers, ‘aso onthe physical components ur resus an improvement in allawasexcaptin he physical domain. Those ‘naings were prodeable because he domain assessed ts ple intatons oft ype and amount af work In adton ‘hose estietonsintroed wit ho actvtes of aly ng- Our study as composed of sodontay young indus wih avalon on tor ably pron Lunehonl task we dd notpersiveegnseantenanges n rphylel abies, oweves, ote studies have shown improvements in physeal appearance in populations wih ve Night Towels of funcional abies (Alanis lal 2003) ‘Same tailains a current sty should be highlihind, and te resus shoud be intra bated on methodologies ‘ators amployee Th most mporant lmao she absance ofa conel group, Fue stds are needed wi he Use ffs ental goup 2 compare ihe efectionees ofthis taining modaly harspous, Hawa’ own Bough hot a proliminarrosuls, i wort shows reatclicalappleabiy because i'can be used patnts wih eisordors ofthe Sleepweke ote Back sls Quine Conclusion ‘The esuts otis studyindeate na sedentary population who paricpated in Pistus program exesenced improvements In sloop qualiyand ne gully of. Conflict of interest statement Nocampotng Snail inerosls References 1. Ag orran Nf Yaran XChange of uaty ef if de texas raining ink ‘Avr NP aston A, Aa, Gonos WF Heeiveness of aquatic and non-euetie ower mb muscles endurance ‘waning nthe tac and dynamic balance of eer peopl. Rev rsa oe Pian 20104 228-226 5. Soule NA, Foorde SC, LS, Pesto VO, Salo SS, Jn MA Valding the Epwerth Seen forse in Bat, Jura GratiodPraumog, 26696877983 Seale n Portugues 4. cleat HaraonM Aare M Trt Nec f Plas anda quan telaing on eatin, slap gully, mood Dgtcal performance of college studenta, oval of Bark and Manan Tare, 2061835518 ew havi Abert) FT!) Fle! PF (270%) | Cree Calta ron M Aare M Gin 8 Gearon Developing minduiness in cole students trough movementbased course eflectsonseltragultry eell-tfency, mee, ly. The ura of aan Cae Hl, © capr £,Saris AV, Melo MT, eta sa LF. fect of endurance traning on hypothalamic neratonn concentration a pertrmance. Circ! and Experimenta Pharmacy ars ysl 2083878°81 wan sodnerlmovereriherapies.com/artcle/S1960-8592{12)00222-7ulted2wnais flec f Pilates on slp quality and quality of of sedentary population thin 0, Peran2, Gary. fact f plates mat exercises and conventional exercise programmes on traneversus hdominis apd obquus interns sbdomini acy plot randomised Wat Maru Thro. 201196 185-102 ©. kal, Lo Fae oma KE SIE rr Physi atv nd publ heath Updates recommendation {or adult rom the American Cllege of Sports Medlene and ine American Heat Aeron ede Seon” ‘Sere & Grrl, 20071808103. ‘borage G Kay Lona & Guth et Physletheray fr alep dtu iy randomead controled ial BMC lsat Oscars, 208 TS ‘1. ks MAL Anew method for measuring daytin sleepiness: the Epworth epi 12 Lave Ph The Enchanted Wri of Sleep New Haver: Yl Unvety eas 086, rythm mie by Wendel running schedules The Jura o Newer, 93) 15. vate 8 Arai. tse, Anase 0, Aate lve LC nternainal physica atv questionnaire (PAG) 4 heatnratte qulty of le among heey ads Jcunal teri onthe buck muscle atv of he 1, gers K Cason AL. Sightwook adtional et Pits taining program elects onal fons characteris. esearch Quay Exerle& Sper 20008080-574 2 Sob KPrysleal activity and beset cancer survivorship. esar Resuit in Cancer Resanch, 200118568218 20, Sioa 5G ANS, Bor NW, Over EM Mr EH. Plates method in personal autonomy state balance and quay ot Me of eldery tomate. urn of Sagnerk ans Mowaret Terps. 2414985 202 1, TecuseDCheue 8, Banrgha’ Monae J Hara. ary Mestye aok fcr for seep-eae rr sraeo.ssaa(tona27 es ‘nul a met [ePrve | Volume 17, lesue 1 Pages §-10, January 2013 [Hews | tera Asean tater fhe ily avant sch omit of ha ine race ory wan sodynerleovereriherapies.com/artcle/S1960-8592{12)00222- Tule