The Effectiveness of the Weight Training Method and Rest Interval on VO<sub>2</sub> max, Flexibility, Muscle Strength, Muscular Endurance, and Fat Percentage in Students

Abstract

This study aims to examine the effectiveness of weight training methods and rest interval, maximum oxygen volume, flexibility, muscle strength, muscular endurance, and fat percentage in students. It employed a quasi-experimental design with 40 male undergraduate students as a sample divided into 4 groups. The instruments used the Multistage Fitness Test (MFT), sit and reach test, sit-ups, push-ups, leg and back dynamometer, and Omron karada scan body composition. The data analysis technique used the normality test, homogeneity test, and box test followed by hypothesis testing using multivariate analysis (MANOVA) with 2² factorial analysis. The results of the Multivariate Test calculations showed all groups had significant improvements of p<0.05, except for fat percentage (p=0,806). So that it can be said that weight training carried out according to the right exercise dose with the selection of appropriate exercise methods and by paying attention to rest between sets will be able to have a positive impact on cardiorespiratory endurance (VO₂ max), flexibility, muscle strength (legs, back), muscular endurance (upper body, abdomen), and no significant improvement in ‘fat percentage’. But all weight training methods had a positive impact on fat percentage. The most effective exercise method for improving VO₂ max, flexibility, and lowering body fat is the superset method with a rest between sets of 30 seconds. The most effective method to increase muscle strength (legs and back) is the compound set method with a rest between sets of 120 seconds. While the most effective method to increase muscle endurance (upper body and abdomen) is a compound set method with a rest between sets of 30 seconds.

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