Effects Of Pilates Mat Training With Bare Hands On Female College Students Health Fitness And FMS

Research Purposes:The purpose of this study was to improve the physical fitness of female college students,and to carry out the exercise intervention of free-hand exercise on the mat in Prat,and to complete the training and measurement.By comparing the changes of physical fitness indexes(cardio respiratory endurance fitness,muscle fitness,flexibility fitness and body composition)and FMS test scores of female college students before and after the experiment,the purpose of this paper is to discuss the effect of free-hand training on non-sports female college students in Prat to improve their physical fitness,flexibility and stability,and to provide practical reference for the popularization of Pilates Mat Training in College Physical Education.Research Methods:In this paper,the methods of Literature,experiment,mathematical statistics,etc.,twenty female college students,both physically and mentally healthy and not majoring in sports and with no athletic experience,were given a nine week Prat Mat free practice intervention,before and after the experiment,the physical fitness and functional motion screening of the subjects were tested.The data before and after the experiment were analyzed to understand the influence of 9-week pilates mat training on female college students’ physical fitness and functional movement screening FMS.Results:After 9 weeks of intervention,the test results of physical fitness and functional motion screening(FMS)were as follows:1.Body composition: WHR was significantly changed(P & Lt;0.01),BMI and Body fat percentage were significantly decreased(P & Lt;0.05).2.In terms of cardio respiratory fitness,the subjects’ cardio respiratory fitness was improved,their lung capacity and step index were improved,and there was a significant difference(P & Lt;0.01).3.In terms of muscle fitness: the subjects’ core muscle fitness was significantly improved,the scores of one-minute Sit-up and eight-grade Abdominal Bridge support test were significantly improved(P & Lt;0.01),and the lower limb muscle fitness was also improved,however,there was no significant difference in Upper LimbMuscle Fitness(P & GT;0.05).4.In the aspect of flexibility and fitness: the subjects’ flexibility and fitness improved significantly,and the average of forward bend scores of sitting posture increased significantly(P & Lt;0.01).5.In functional motion screening(FMS),the average scores of the other six motion tests increased except for the shoulder flexibility test,there were significant differences in the results of trunk rotation stability,trunk stability push-up,straight leg active up-lift and hurdle step(P & Lt;0.01),the results of straight bow and Arrow step and overhead squat test(P & Lt;0.05).Conclusion:Nine weeks of Prat Mat exercise can effectively improve the performance of various indicators of physical fitness,physical composition,cardiorespiratory fitness,muscle fitness and flexibility fitness of subjects will be affected to varying degrees,it has the most significant effect on improving waist-hip ratio,core muscle endurance and strength,flexibility of hip joint.In addition,it can also play a significant role in improving the sports ability of female college students,which can improve the movement regularity,body dynamic stability and body balance ability of the exerciser,and reduce the probability of sports injury.