EFFECTS OF DEEP WATER CORE EXERCİSES ON BALANCE AND MUSCLE STRENGTH İN SEDENTARY WOMEN

Assessment of physical activity level (IPAQ)

To assess the physical activity levels of the participants, the International Economic Activity Questionnaire (IPAQ) consisting of document and 7 questions was used by Craig et al. The survey includes questions aimed at collecting information about the frequency and duration of low, moderate, and high-intensity physical activity lasting at least 10 minutes over the past 7 days.The amount of energy required for activities is calculated using metabolic equivalents (MET). To evaluate the scale, the MET value of each item is multiplied by the duration and day score to obtain the total physical activity score (METmin/week). A score below 600 indicates low-intensity physical activity, a score between 600 and 3000 indicates moderate-intensity, and a score above 3000 indicates vigorous physical activity

Time frame: Baseline

Dynamic Balance Performance

Dynamic balance performance was assessed using the Y Balance Test. Participants performed single-leg reach movements on a stable surface in the front, back inward, and back outward directions. During the test, individuals were instructed to hold their hands at hip level and place their heels on the ground. They were also instructed to lightly touch the furthest point of the outstretched leg with their toes. It was stated that the test would be repeated in case of any deviations from the protocol, such as falling, full landing, or the other foot touching the ground. Three trials were performed in each direction, and the average was recorded in centimeters. After recording the measurement data, the percentage maximum reach distance (%MaxD) was normalized according to limb length using the formula: (reach distance/limb length) × 100 = %MAXD. This normalization allows for consistent comparisons, both between right and left limbs and among participants, taking into account variations in li

Time frame: Baseline, week 4, week 8, and week 12

Static Balance

Participants' static balance was determined using the Flamingo balance test. A board measuring 50 cm long, 4 cm high, and 3 cm wide was used to administer the Flamingo balance test. Individuals were instructed to place their preferred foot in the center of the balance platform, keep their knee at maximum flexion with their hand on the same side, and focus on a fixed point at eye level. The test lasted 1 minute (60 seconds), and the duration was monitored with a stopwatch. The stopwatch was started when the individual was ready to maintain balance, and each instance of the individual losing balance and placing their other foot on the ground was recorded as a loss of balance within 60 seconds. During this time, the timer was stopped at each loss of balance, and the individual was allowed to reposition themselves. If the individual experienced more than 15 losses of balance within 30 seconds, the test was terminated early. The balance test was administered to participants three times, an

Time frame: Baseline, week 4, week 8, and week 12

One Repetition Maximum (1RM) Strength

Participants' maximum strength values in the shoulder, chest, and leg regions were obtained using a one-repetition maximum (1RM) test procedure in 3 different exercises (shoulder press, bench press, and leg press). To determine 1RM, participants performed 5 repetitions using an estimated weight. Then, the load was decreased or increased by 3.5-10 kg in each phase until the correct 1RM value was found using the correct technique, and the test continued. The test was terminated when the individual could not complete 5 repetitions, and a 3-5 minute rest period was given between all trials requiring maximum effort to reach 1RM with the final weight between 3 and 5 repetitions. The maximum strength values of the individuals were determined using the following formula: 1RM Formula: 100 x load (kg) / (102.78 - 2.78 x number of repetitions). The weight successfully lifted was recorded as the maximum strength value.

Time frame: Baseline, week 4, week 8, and week 12