THE EFFECT OF AEROBIC DANCE AND PERIPHERAL HEART ACTION TRAINING (PHAT) ON AEROBIC CAPACITY, 
BODY MASS INDEX, AND HEART RATE

Eka Novita Indra, Yustinus Sukarmin, Widiyanto, Eka Swasta Budayati
Faculty of Sports Science, Universitas Negeri Yogyakarta, Yogyakarta, Indonesia
eka_novitaindra@uny.ac.id, yustinus_sukarmin@uy.ac.id, widiyanto_uny.ac.id, eka_swastabudayati@uny.ac.id

Abstract—
Objectives: The purpose of this study was to investigate the effects of combination aerobic dance and Peripheral heart action training (PHAT) on aerobic capacity (VO2max), body mass index (BMI), and heart rate of physically active students.
Design: Observational study with one group pre-post test design.
Methods: Eleven healthy active college sudents as participants were assesed by multistage fitness test (Bleep test) for aerobic capacity, body weight and height to calculate body mass index, and heart rate palpation prior to and after six week exercise intervention. Both aerobic dance and PHAT consisted of functional movements as running or marching in place, turning, jumping, isometric and isokinetic muscle contraction, and other movements that could activate most system in the body. The exercise length aproximately 50 to 60 minutes a day, three times a week (aerobic dance once a week, and PHAT twice a week), for total 6 weeks.
Results: According to this study shows improvement in VO2max as much as 2.32% and better body composition that slightly decreased counted by 1.35%, while the heart rate remains increased cousing by fasting condition (heart rate normal: 10.14%, warm-up 8.68%, training: 15.23%, 10 minutes recovery 9.00%).
Conclusion:These findings suggest that combination of both aerobic dance and PHAT facilitates the improvement of aerobic capacity, and better body composition, in contrast heart rate is significantly increased that couse by fasting in post-test  assesment which bad hydration were asumed experienced by the participants. 
Keywords: Aerobic Dance, PHAT, VO2Max, BMI, Heart rate.

INTRODUCTION 
Many studies have shown that regular exercise can not only improve and enhance biophysical capacity such as strength, endurance, agility, coordination, balance, and other biomotor components. But also improves the condition and psychological capacity, including the concept and self-perception, motivation, mood level, and self-confidence. Which then will indirectly have a positive impact on the social concept of a community, as college students.
Aerobic dance is one of the physical activities that may not be as popular as soccer or badminton, but when seen the percentage of community involvement in this sport, it increases significantly year by year. Even today it's not too difficult to find instructors or dance aerobic male athlete, which in the past may still be considered taboo or unusual. Because aerobic dance or gymnastics are inherently identical to women alone. Aerobic dance is a sport which reviewed as dominantly utilize the glicolisis oxydative energy system and its usefulness, included in the type of aerobic exercise whose aim is to improve several physical components, namely strength and cardiorespiratory endurance, muscle strength and endurance, and other supporting components, such as: agility, balance, coordination, speed and power. 
Many studies have shown that aerobic dance can provide positive effects on increasing physical components, especially those related to one's aerobic capacity. Conversely, some studies underline that exercise is carried out with a load and pauses (there is a recovery phase in it/interval) correlated with an increase in muscle mass, or anaerobic increase in physical capacity. This study wanted to find out, how the effect of the intervention was in the form of a combination of aerobic dance with a modified weight training fitness program. 
Fitness program referred to in this study is, special weight training (internal and external loads) known as PHAT (Peripheral heart action training) is carried out in a measured, orderly manner, and has a dominant training goal in the components of muscle strength and endurance. Aerobic dance and PHAT are two training models that have different goals, but proportionally it is expected to have an effect on increasing optimal physical and psychological capacity. Peripheral heart action training is a form of circuit training that was brought to the masses in the 1960's by the then Mr. America and Mr. Universe Bob Gajda. Developed by Dr. Arthur Steinhaus, the thought process behind PHA training was to keep blood circulating throughout the body during the entire duration of the workout. By training opposing muscle groups, local lactic acid build up was avoided while still allowing for continuous training to occur. High intensity and minimal rest times were absolutes when it came to PHA training. This allowed for maximized body fat loss with minimal muscle mass loss (Alex Roberts, 2018). The aims of this study was to investigate the effects of combination aerobic dance and Peripheral heart action training (PHAT) on aerobic capacity (VO2max), body mass index (BMI), and heart rate in physically active students.
METHODS 
This research is a quasi experimental one group pre-post test design with an observation method where the data collection is done by tests and measurements. For the research subjects, tests and measurements were carried out before and after the intervention to find out each relationship between the research variables. The results of the study presented quantitatively. The variable of this study consists of independent and dependent variables. The independent variable in this study are aerobic dance and fitness program (PHAT). While the dependent variable are VO2max, BMI, and heart rate.
Subjects
The subjects of the study were 11 college students from the Sports Science study program who sat in the sixth semester (third year of college). To determine the research subject purposive sampling with several inclusion criteria, which are: (1) willing to participate in all stages of the study, (2) in a fit condition and (3) not being injured, and (4) having undergone active sports activities (minimum 2x / week for the last 2 months).
Assesment of Body Mass Index (BMI)
Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. To calculate Body Mass Index is a simple calculation using the formula. BMI = kg/m2 , where kg is weight in kilograms and m2 is height in metres squared. 

Table 1: Body mass index chart.

Aerobic capacity measurement (VO2max)
The subject's aerobic capacity can be determined by measuring the prediction of VO2max, for which the multi-stage fitness test (MFT) is used to measure it. 
The multi-stage fitness test, also known as the PACER test or PACER (Progressive Aerobic Cardiovascular Endurance Run), the 20 m Shuttle Run Test (20 m SRT), or the beep test, is a running test used to estimate an athlete's aerobic capacity (VO2 max). 
In the test, subjects must run from one line to another before a timed beep. Subjects must continue running back and forth, each time reaching the line before the next beep. Once one can no longer run, the test is over and the number of laps is recorded. As the test continues, the time between beeps gets shorter. The VO2max prediction was obtained from MFT shuttling level which is then converted using normative data table (values in ml/kg/min) (Heywood 2006).

Heart rate measurements
Measuring heart rate is any easy way to know our health, as it provides a real-time snapshot of heart muscle function. For most adults, a normal resting heart rate—the number of heartbeats per minute while at rest—ranges from 60 to 100 beats per minute. A normal heart rate can vary from person to person. However, an unusually high or low resting heart rate can be a sign of trouble (Julie Corlis, 2016). A normal heart rate for adults is typically 60 to 100 beats per minute. A heart rate that is slower than 60 beats per minute is considered bradycardia ("slow heart") and a rate that is faster than 100 beats per minutes is termed tachycardia ("fast heart"). 
There are some experts who believe that an ideal resting heart rate is closer to 50 to 70 beats per minute. To check the pulse using just fingers, either at the wrist or the side of the neck. To check the pulse at the wrist (radial pulse), lightly press the index and middle fingers of one hand on the opposite wrist, just below the base of the thumb. While to check the pulse at the neck (carotid pulse), lightly press the side of the neck, just below the jawbone. Count the number of beats in one minute. 

Exercise protocol
After agreeing to informed consent, measurements were then made on subjects which were then used as pre-intervention data, namely the prediction of VO2max (MFT), heart rate assesment, weight and height to determine BMI. The subjects then followed a specific exercise program consisting of 1 time/week aerobic dance, and 2 times/week PHAT for total 18 training session. After 6 weeks of getting intervention, the subject was again measured on the same variables.
Statistical analysis
The data were analyzed for normality and homogenity (Kolmogorov Smirnov and Levene test), in order to analyze the behaviour of each variable. The statistical significance level was set at P<0,05 for all variables. Pre- and post-training values for all variables were analyzed using a two-tailed Student’s T-test. All values are presented as mean ± SE.
RESULTS 
The research subjects, consisting of 8 male students (72.23%) and 3 female students (27.27%), male respondents had an average age of 20,625, the youngest 20 years and the oldest 22 years. While female respondents had an average age of 20.67, the youngest 20 years and the oldest 21 years. After conducting the prerequisite test, it shows that the research population is normally distributed and the variance of research subject is homogene. The data analysis used to answer the research question using the paired t-test. The results of processing research data are described as follows. 
Body Mass Index (BMI)
Based on the results of subject wight and height for BMI meassurement, it can be described in the form of a table as follows: 
Table 2: BMI statistic description.
Statistic	Pretest	Posttest	
Mean	21,7062955	21,4161236	
Std. Deviation	1,29811476	1,37059303	
Minimum	20,06822	19,35404	
Maximum	24,01242	23,81424	
Subjects pre and post- interventions BMI status was belong to the normal category with mean considerations of 21.71 and 21.41.

Picture 1. Pre-post BMI comparison
Table 3: T-test for BMI.
Variable	t-test for equality of Means	
	T-
value	T-
table	Sig. 
(2tailed)	Mean 
Difference	
BMI	4,320	2,228	0,002	0,29	

From the results of the t-test can be seen that t count is 4.320> 2.282 (t-table) and the magnitude of the probability significance value is 0.002<0.05, meaning that there is a significant influence on the training given to BMI. The Difference mean was 0.29, indicating that the training given gave a BMI decrease of 1.35%.
Aerobic Capacity (VO2max)
From the results of the MFT data analysis, it can be described in the form of a table as follows:
Table 4: VO2max statistical description.
Statistics	Pretest	Posttest	
Mean	40,4455	41,4091	
Standar Deviation	4,55749	4,76790	
Minimum	33,60	33,60	
Maximum	48,00	50,20	
From the test results, it can be presented in the following categorizations:
Tabel 5: VO2 max pretest categorization.
No	Interval	Frequency	Persentage	
1	Excelent	0	0,00	
2	Good	2	18,18	
3	Fair	3	27,27	
4	Poor	6	54,55	
5	Very poor	0	0,00	
Total 	11	100	

From the table above, can be seen that the level of VO2max pretest subjects is poor considering the highest frequency counted by 54.55%. 

Table 6: VO2max Post-test categorization.
No	Interval	Frequency	Persentage	
1	Excelent	0	0,00	
2	Good	2	18,18	
3	Fair	4	36,36	
4	Poor	5	45,45	
5	Very poor	0	0,00	
Total 	11	100	

From the table above, it can be seen that the level of VO2max post-test is poor considering that the highest frequency is in the poor category at 45.45%. Which if displayed in graphical form can be seen in the picture below:

Picture 2: Pre-post VO2Max comparison.
Table 7: T-test for VO2max.
Variable	t-test for equality of Means	
	T-
value	T-
table	Sig. 
(2-tailed)	Mean Difference	
VO2max	0,937	2,228	0,371	0,96	

From the results of the t-test can be seen that t-count is 0.937 <2.282 (t-table) and the magnitude of the probability significance is 0.371>0.05, so there is no significant effect of the exercise given on VO2max. Viewed from the Mean Difference number of 0.96, indicates that the training provided is able to provide an increase of VO2max of 2.32%.
Normal Heart rate
Table 8: T-test for Normal heart rate.
Variable	t-test for equality of Means	
	T-value	T-table	Sig.
 (2 tailed)	Mean Difference	
Normal heart rate	3,710	2,228	0,004	9,18	
The table shows t-count is 3.710> 2.282 (t-table) and the magnitude of probability significance value 0.004 <0.05, indicates that there is a significant effect of the intervention given on increasing the normal heart rate. The Difference mean was 9.18, indicating that the exercise given increased the normal heart rate by 10.14%.
Training heart rate (MFT heart rate)
Training heart rate measured immediatelly after the subjects could not followed the rhitm, so thus cannot continue the MFT.
Table 9: T-test for training heart rate.
Variable	t-test for equality of Means	
	T-
value	T-
table	Sig.
(2-tailed)	Mean
Difference	
Training heart rate	9,552	2,228	0,000	26,27	
The table shows t-count of 9.552> 2.282 (t-table) and the magnitude of probability significance is 0.000 <0.05, meaning that there is a significant influence on the exercise given to the MFT pulse. When viewed from the Mean Difference number of 26.27, it shows that the exercise given increases the MFT heart rate by 15.23%.
5 Minutes recovery heart rate
Table 10: T-test for 5 Minutes recovery heart rate.
Variable	t-test for equality of Means	
	T-
value	T-
table	Sig. 
(2tailed)	Mean Difference	
Heart rate 5’Rc	3,214	2,228	0,009	19,09	

From the table can be seen that t count is 3,214> 2,228 (t-table) and the magnitude of probability significance value is 0,009 <0,05, meaning that there is a significant effect of exercise given to the 5 minutes after recovery heart rate. When viewed from the Mean Difference number of 19.09, it shows that the exercise given increases the 5-minute pulse by 13.49%.
10 Minutes recovery heart rate
Table 11: 10 Minutes recovery heart rate.
Variable	t-test for equality of Means	
	T-
value	T-
table	Sig.
(2-tailed)	Mean Difference	
Heart rate 10Rc	2,289	2,228	0,045	11	

From the results of the t-test, it can be seen that t-counts is 2,289> 2,228 (t-table) and the magnitude of probability significance is 0,045 <0,05, meaning that there is a significant effect of exercise given on the 10-minute after recovery heart rate. When viewed from the Mean Difference number of 11, shows that the given exercise is provide an increase in the heart rate of 10 minutes recovery time by 9.00%. Seeing the results of the increased pulse in this exercise process can be clarified through the picture below:

Picture 3: Pre-post heart rate comparison.
Seeing the pattern of changes from normal to recovery heart rate, all have the same pattern. Where the state of the pre-test and post-test pulse from normal to MFT training will increase and decrease from the MFT to a 10-minute recovery time. It also shows that the highest difference occurs in the MFT exercise which has a difference in the heart rate of 26.27. This shows that the person will experience an increase at the peak point when a person performs the main activity or the most severe physical activity and will experience a decrease at rest. The pattern of an increase in heart rate was greater than the post-test compared to the pre-test and the decrease in heart rate was greater or faster in the post-test compared to the pre-test. This shows that someone who has been trained will be faster to reach the peak or training zone and will be easier to control the pulse after doing high activity or entering a break.
DISCUSSION
It is a necessity for sport college students to have good nutritional status in order to support their physical performance. Anthropometric parameters are the basis for evaluating nutritional status. One simple anthropometric index that is often used to monitor a person's nutritional status is the Body Mass Index (BMI) which is calculated based on body weight (Kg) divided by the square of the height (m). Ideally sport college students have a proportional body composition between muscle mass and body fat. In which, aerobic exercise is usually more recommended. During aerobic exercise, the body is working at a level that demands oxygen and fuel can meet by the body's intake. The only waste products are carbon dioxide and water which are removed by sweating and breathing. Aerobic endurance training aswell aerobic dance can be sub-divided as follows:
a.	Short aerobic - 2 minutes to 8 minutes (lactic / aerobic)
b.	Medium aerobic - 8 minutes to 30 minutes (mainly aerobic)
c.	Long aerobic - 30 minutes + (aerobic)
Based on the research data shows that both at the time of measurement before and after the intervention, the entire research subject seemed to show ideal body proportions as seen from the acquisition value of BMI, ranging from the normal zone. It shows that input selection process for students is physically good, and as knowledge increases, it is positively correlated with students' awareness to be able to run an active lifestyle or style so that they can maintain body condition. 
The physical capacity of a person who is often judged based on VO2max has a very important role to support a person's performance and productivity, especially for the sports science faculty students who will naturally always be associated with physical activity. Also not less important to support cognitive abilities. The research data showed an increase in the achievement of MFT, the achievement was suspected because not only was the subject of the heart pulmonary system better, but also greatly influenced by the increase in muscle endurance. This means that the combination of aerobic and PHAT exercise can provide a positive influence on the achievement of VO2max. In line with Alessandropiras' research, et al (2015) which states that the effects of resistance training throughout the PHA body can increase muscle strength and maximum oxygen consumption.
PHAT was a resistance exercise promoted cardiovascular adaptations, with a decrease in the power spectral component of vascular sympathetic activity and an increase in the vagal modulation. Low-frequency oscillation estimated from systolic blood pressure variability seems to be a suitable index of the sympathetic modulation of vasomotor activity. The beneficial effects of this particular resistance exercise training, considering also that the increase in muscular strength is inversely associated with all-cause mortality and the prevalence of metabolic syndrome, independent of cardiorespiratory fitness levels  (Piras, A., et al, 2015).
Resistance exercises using the PHA approach can be considered as a low-risk treatment for people with high blood pressure in order to improve blood pressure, increase muscular strength, and enhance overall fitness. (Nabilpour, M., & Mayhew, J., 2018). Gajda said were the benefits of PHA training: “first, the PHA system of training allows for a greater work load. Second, it gives one recuperative buffer in case of an injury, due to the implementations of the secondary heart action. Third, it builds stamina because of the continuous circulation of the blood. Fourth, it alleviates boredom by proving itself to be not only good for the sport of weightlifting but also of the secondary goal of total physical fitness.
Participation in 6 weeks of aerobic dance and PHAT training programe, can also reduced body image dissatisfaction (Attractiveness, Feeling Fat, Salience and Strength and Fitness) and enhanced physical self-perceptions (Body Attractiveness and Physical Self-Worth) (Burgess, G., Grogan, S., & Burwitz, L., 2006). The combination of aerobic exercise and the PHAT exercise program is able to influence the BMI of the subject. This is because the two combinations of exercises can have a holistic impact, not only focusing on the aerobic capacity, but also with weight training that promotes increased anaerobic capacity such as power, muscle strength, and supports increased muscle mass.
Endurance training decreases resting and submaximal heart rate, while maximum heart rate may decrease slightly or remain unchanged after training. The effect of endurance training on various indices of heart rate variability remains inconclusive. This may be due to the use of inconsistent analysis methodologies and different training programes that make it difficult to compare the results of various studies and thus reach a consensus on the specific training effects on heart rate variability. 
Heart rate recovery after exercise involves a coordinated interaction of parasympathetic re-activation and sympathetic withdrawal. It has been shown that a delayed heart rate recovery is a strong predictor of mortality. Conversely, endurance-trained athletes have an accelerated heart rate recovery after exercise. Since the autonomic nervous system is interlinked with many other physiological systems, the responsiveness of the autonomic nervous system in maintaining homeostasis may provide useful information about the functional adaptations of the body. This review investigates the potential of using heart rate recovery as a measure of training-induced disturbances in autonomic control, which may provide useful information for training prescription (Borresen, J., & Lambert, M. I., 2008). 
In contrast to the positive influence on BMI and increased aerobic capacity, the combination of aerobic and PHAT exercises actually has the opposite effect on the subject's pulse. Data showed a massive increase in the pre-and post-test heart rates, massively, both in the normal pulse, warm-up pulse, exercise pulse, and recovery pulse (5 and 10 minutes). Age and fitness level have a big impact on resting heart rate. A reduction in heart rate for a given intensity is usually due to an improvement in fitness but a number of other factors might explain why heart rates can vary for a given intensity:
a.	Dehydration can increase the heart rate by up to 7.5%
b.	Heat and humidity can increase the heart rate by 10 beats/minute
c.	Altitude can increase the heart rate by 10 to 20%, even when acclimatized
d.	Biological variation can mean the heart rate varies from day to day by 2 to 4 beats/minute
e.	body position, such as lying, sitting, or standing
f.	Emotional state and certain medications.
Changes in body proportion (BMI) and aerobic capacity (VO2max) are two things that are adaptative, meaning that they don't change in an instant. Unlike the pulse of a person who is more sensitive and easily intervened so that the fluctuations also respond more quickly, adjusting one's internal and external conditions.
CONCLUSIONS
Aerobic endurance is developed using continuous and interval training. Continuous dance aerobics to improve maximum oxygen uptake (VO2max), PHAT as interval training to improve the heart as a muscular pump. So that, the combination between the two training models is able to provide an improvement in one's physical capacity. Meanwhile, there is the heart rate increases (normal, training, 5’ and 10’ recovery), which is caused by subject condition of dehydration.

ACKNOWLEDGMENT
This research was supported by Research Group “RG” grants from Sport Science Faculty, Universitas Negeri Yogyakarta. The authors would like to thank to field workers team for data collecting supporter, and research expert collaborator team for much guidance to appropriate sources of information. 

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