Abstract
This study evaluated the effects of a 12-week exercise program on the physical abilities of 55 sedentary women ages 60 to 75. The variables tested were dynamic balances, muscular endurance, sit and reach flexibility, and muscular coordination. Participants were grouped into three exercise groups (n = 45) and one control group (n = 10). Exercise was performed for 1 hour, once, twice, and three times a week for the three experimental groups. Participants were pre- and post-tested for the selected variables. Significant differences (p < .05) were found between exercise and non-exercise groups. The main effects of the training program were significant for all four variables examined, indicating that even those who participated in an exercise group once a week had a significantly higher levels of physical abilities than the control group. The improvement of the experimental groups was proportional to the frequency of the training program applied.
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