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Robitaille et al. Exercise and Sport Science Program
Western Colorado University
Tori Bushmaker1, Mikala Lund1, Johanna Meyer1, Erin McNulty1, Karina Wait1, Saori Braun1
1Department of Kinesiology/University of Wisconsin-Eau Claire, Eau Claire, WI, USA
ABSTRACT
Introduction: College females tend to not meet the minimum resistance training guidelines.
Applying behavior change theories with a buddy system may contribute to greater strength
training adherence because the reason for the behavior can be explained and accountability can
be developed. The purpose of this study was to explore the effects of a buddy system on
promoting adherence towards resistance training in the college female population and to see
whether perceived health is improved after a 6-week resistance training intervention. Methods:
20 University of Eau Claire college females (mean age= 19.75 ± 0.97) were split into either the
buddy group or no buddy group and given a structured resistance training program. Across a 6-
week intervention, participants were required to resistance train at least twice per week, self-
report their confidence levels and strength training frequency through a Qualtrics survey, and
answer questions pre and post intervention pertaining to perceived health through the SF-36.
Results: Multiple two-way repeated measures ANOVA revealed a significant time-effect for
confidence. Utilizing the SF-36 instrument, the Perceived Health Change score at post-test was
significantly higher than that at pre-test. No significance in group or interaction effect for
confidence and for the seven other SF-36 domains. Based on paired samples t-tests, there was
no significant change in resistance training frequency. Conclusions: Utilizing a buddy during
exercise may not promote confidence to exercise but resistance training alone may assist in
improving one’s perceived health. It would be of interest to further research on the usefulness
of a buddy system in exercise and strength training promotion in different populations or over
a longer time period.
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Bushmaker et al. (2019) Int J Res Ex Phys. 15(1):23-38. Sponsored by:
Robitaille et al. Exercise and Sport Science Program
Western Colorado University
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Bushmaker et al. (2019) Int J Res Ex Phys. 15(1):23-38. Sponsored by:
Robitaille et al. Exercise and Sport Science Program
Western Colorado University
perceptions on the effects of weight training and muscle strengthening activity on health
on muscle mass gain14. Lack of time is and well-being, minimal research has been
another commonly reported barrier in conducted on the effectiveness of a buddy
females who do not strength train along with system with a resistance training
male and female college students15,16. intervention on exercise adherence and
Inevitably, young women who do not perceived health, particularly among female
strength train actually perceive more young adults (i.e., college students). Thus,
barriers than young women who are familiar the purpose of this study was to explore the
with strength training15. effects of a buddy system on promoting
adherence towards resistance training in the
In addition, it is crucial to note gender college female population and to see
differences in behavioral patterns. One whether perceived health is improved after
study suggested that females were more a 6-week resistance training intervention.
internally motivated to exercise while males Our hypothesis was that college females
were more externally motivated17. who participate in the buddy system will
Therefore, intervention studies that target have better adherence towards and higher
females should focus on self-enjoyment and confidence in completing resistance training
motivation to be successful. than those who resistance train by
themselves. And, resistance training would
There are limited studies done on how improve perceived health in all participants.
exercising with a buddy can promote
exercise adherence. The incorporation of the Methods
buddy system has shown some positive Participants
results; for instance, a 2013 study found that Recruitment focused on University of Eau
91% of the participants in the buddy system Claire female students (mean age= 19.75 ±
group reported “very satisfactory” or 0.97) through word of mouth, email, and
“satisfactory” to sleep apnea therapy18. In flyers. Inclusion criteria consisted of
another study, evidence also found that University of Eau Claire students not
partaking in physical activity with a female meeting the minimum strength training
friend resulted in higher levels of physical guidelines stated in the 2008 Physical
activity19. The type of physical activity was Activity Guidelines for Americans, which are:
categorized into 55 broad categories as training the seven major muscle groups on
following: work, after school/spare two or more days per week20. The other
time/hobbies, transportation, school, inclusion criteria were that the participants
physical activities and sports19. either had or would be willing to purchase a
gym membership, willing to strength train at
Despite the fact that current research least twice per week, willing to answer the
emphasizes the importance of both aerobic weekly surveys, take the pre and post study
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Bushmaker et al. (2019) Int J Res Ex Phys. 15(1):23-38. Sponsored by:
Robitaille et al. Exercise and Sport Science Program
Western Colorado University
SF-36, and had to pass the PAR-Q. Exclusion developed by a student researcher.
criteria was that the participants could not Depending on group placement, participants
be male, could not have been meeting the had to strength train for at least two times
resistance training guidelines prior to the per week either on their own or with their
study, were not willing to purchase a gym assigned buddy. Furthermore, all
membership if they did not have one, were participants answered the Weekly
not University of Eau Claire students, and Confidence and Adherence Scale on the
failed the PAR-Q. Once the recruitment following Monday. All participants received
process was completed, 20 participants the same resistance training program (Figure
passed all of the qualifications. The study 1). The program focused on the seven major
protocol was approved by the Institutional muscle groups (chest, front of arms, back of
Review Board, and each participant signed arms, back, shoulders, core, and legs) and
the informed consent form prior to each muscle group had 3-4 different
participating in the study. exercises that they could perform to
increase adherence and interest. When
Experimental design completing the program, participants had to
Participants were randomly assigned to choose one exercise from each of the seven
either the buddy system group or no buddy major muscle groups and were advised to
system group, with ten participants being in resistance train at least two times per week.
each group. Buddy placement was Over the 6 weeks, increases in weight were
completed based on gym type, given times defined by the 2-for-2 rule which states that
available to resistance train, or if a if one is able to successfully complete two or
participant requested to be with another more repetitions in the last set in two
participant; six out of the ten participants consecutive workouts for any given exercise,
requested to be paired up with a friend. then the load should be increased21. But
Initial recruitment desired all participants to weight lifted along was not a measured
be randomly assigned to a buddy but due to variable in the study. Furthermore,
the lack of interest in participating, a few participants were told that they should
participants were allowed to be paired with rotate exercises weekly for enjoyment and
a friend. This dilemma was kept in mind improved results but, this also was not
when analyzing the SF-36 since working out checked. Concerning resistance training,
with someone you are familiar with may those in the buddy group were required to
make exercising more enjoyable versus with strength train with their paired buddy and
someone you do not know. All participants those not in the buddy group were required
participated in the 6-week intervention and to resistance train alone.
were given a strength training program
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Bushmaker et al. (2019) Int J Res Ex Phys. 15(1):23-38. Sponsored by:
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Western Colorado University
Muscle Group Exercise (pick one from each category Sets x Weight lifted
each lifting session) Reps (lb)
Chest
BB Bench Press
(Pectoralis major/ DB Bench Press 3 x 12
minor) Incline DB Bench Press
Legs DB or KB Deadlift
(Hamstrings, DB or KB Goblet Squat
3x 12
DB or KB Star Lunge
Quadriceps)
Front Step-Up w/ Knee Raise
DB Bicep Curl
Front Arms
DB Hammer Curl 3 x 10
(Biceps) EZ Bar Bicep Curl
DB Overhead Extension
Back Arms Triceps Cable Pulldown 3x8
(Triceps) DB Kick Backs
Notes:
2-for-2 rule: If you are able to complete two or more repetitions during the last set for two
consecutive workouts, then increase the weight.
Warm-up and cool-down: Spend 5-10 minutes walking or jogging on the treadmill.
DB – Dumbbell; KB – Kettlebell; BB – Barbell.
Figure 1. Strength training program provided to all participants.
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Western Colorado University
of 1-10. All 2 questions were fill-in-the blank did not pass the Par-Q, they were not
and based on self-measurement. allowed to participate due to heightened risk
of injury.
36-Item Short Form Health Survey
The 36-Item Short Form Health Survey (SF- Statistical Analyses
36) is a general survey that measures Study design was experimental and
perceived health through self- consisted of two groups: buddy system
measurement. The survey questions are versus no buddy system. Dependent
divided into 8 categories: physical function, variables were perceived health, adherence,
physical role, general health, pain, vitality, and confidence. Perceived health was
and social, emotional, and mental health22. measured pre- and post-study through the
This survey was given pre- and post- SF-36. Confidence and adherence were
intervention. Usage of this particular survey completed through the 6 WCAS surveys.
was due to the various studies explaining its SPSS version 19.0 was utilized for statistical
validity. One specific study verified the analysis. Significance was set at p < 0.05 and
validity of the SF-36 in a cross-sectional a two-way factorial repeated measures
study examining 1358 Chinese medical ANOVA test (group x time) was the statistical
students and found that Cronbach’s ɑ approach used.
coefficient of the entire survey was 0.79122.
Another study utilized the SF-36 and found Results
that the SF-36 survey reports reliable During the 6 weeks, there were no
measurements of perceived health and participants who excluded themselves from
quality of life for subjects and has favorable the study. A total of 20 participants, 10 in the
test-retest reliabilities23. This form was given no buddy group and 10 in the buddy system
at the beginning of the study and at the end group, were analyzed from pre-test to post-
of the study to compare results across the 6- test for confidence levels, adherence to
weeks for all participants. strength training, and with the SF-36. Using
an alpha level of 0.05, a two-way repeated
PAR-Q measures ANOVA indicated that Group
A Physical Activity Readiness Questionnaire (buddy system vs no buddy system) was not
was given during the pre-assessment to a significant predictor of confidence levels in
validate that participants were ready to strength training. Additionally, no significant
begin a resistance training program. If interaction effect was examined. However,
participants answered yes to certain there was a significant time-effect (pretest
questions and had no alarming medical vs. posttest) for confidence levels, such that
illnesses or problems, they were able to confidence levels at posttest was
safely participate in the study with a significantly greater than pretest regardless
physician clearance. However, if participants of group assignments. Concerning resistance
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Bushmaker et al. (2019) Int J Res Ex Phys. 15(1):23-38. Sponsored by:
Robitaille et al. Exercise and Sport Science Program
Western Colorado University
training frequency (days per week) over the pain, and general health), except for
course of 6 weeks, a two-way repeated Perceived Health Change within the past
measures ANOVA indicated no group x time year. More specifically, the Perceived Health
interaction effect or group effect. Refer to Change score at post-test was significantly
Table 1 for results of two-way repeated higher than that at pre-test; meaning that
measures ANOVA. Utilizing the SF-36 the participants perceived their overall
instrument, no group or time effects were health as better than it was a year ago after
found for all of the domains of SF-36 (i.e., participating in the intervention. Refer to
physical function, role functioning/physical, Table 2 for results of the two-way repeated
role functioning/emotional, energy/fatigue, measures ANOVAs.
emotional well-being, social functioning,
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Western Colorado University
Table 2. Two-way repeated measures ANOVA measurements across the 6-week intervention.
95% Confidence Interval Time Effect Group Effect Interaction Effect
Lower F p F p F p
Training Time Mean Standard Error Bound Upper Bound
Confidence
Buddy Pre 6.20 0.62 4.89 7.51 18.15 <.001* 0.38 .546 0.05 .825
Post 8.00 0.48 6.98 9.02
No Buddy Pre 5.70 0.62 4.39 7.01
Post 7.70 0.48 6.68 8.72
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Bushmaker et al. (2019) Int J Res Ex Phys. 15(1):23-38. Sponsored by:
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Western Colorado University
(Cont’d.)
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Western Colorado University
(Cont’d.)
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Bushmaker et al. (2019) Int J Res Ex Phys. 15(1):23-38. Sponsored by:
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Western Colorado University
(Cont’d.)
95% Confidence Interval Time Effect Group Effect Interaction Effect
Lower F p F p F p
Training Time Mean Standard Error Bound Upper Bound
SF-36 Health change
Buddy Pre 45.00 6.48 31.38 58.62 9.59 .006* 1.76 .201 1.76 0.201
Post 62.50 6.48 48.82 76.12
No Pre 70.00 4.75 60.02 79.98
Buddy Post 72.50 4.75 62.52 82.48
Notes: SF-36 = The Short Form (36) Health Survey is a 36-item, patient reported survey of their perceived health. Questions are divided into 8 categories:
physical function, physical role, general health, pain, vitality, and social, emotional, and mental health. * indicates a significant difference of <0.05.
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Western Colorado University
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Western Colorado University
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Western Colorado University
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Western Colorado University
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Western Colorado University
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