EFFECTS OF 6-WEEK MACE PROGRAM ON CORE STRENGTH AND BALANCE IN COLLEGE STUDENTS: PILOT STUDY
Mason F. Dukes1., Erin E. Holt1., Benton G. McCann1, Andrew J. Jones1, Robert V. Huebert1, and Mandy E. Parra2
1Baker University, Baldwin City, Kansas; 2University of Mary Hardin-Baylor, Belton, Texas
Core strength, power, and stability are important to many activities of daily living and are vital to reducing low back pain, risk of falling, and reducing one’s loss of balance as they age. Weighted maces provide a new type of free-weight resistance training that involves an extensive amount of core engagement to control amplified amounts of uneven weight distribution during exercise. PURPOSE: The purpose of the study was to examine the effects of a 6-week weighted mace resistance training program on core strength and balance in college-aged students. METHODS: Fourteen recreationally active(6) and competitive(8) college-aged students (8 male; 6 female) participated in a 6-week, 2 days a week weighted mace program. Prior to training, subjects were familiarized with the mace and exercise protocols. Baseline measurements were collected using the side abdominal power throw tests (SAPT-L; SAPT-R) and the modified Romberg balance test (MRBT) examining sway on uneven surfaces (cm) with matching posttest measurements after the 6-week program was completed. A matched pairs one-tailed t-test (p<0.05) was used to compare pre- and posttest since it was expected that the results would only show progression. RESULTS: SAPT-L (5.24±2.00m, 4.45±1.03m; p=0.003) and SAPT-R (5.07±1.63m, 4.51±1.46m; p=0.035) significantly increased from the pretest to post. While there was a no significant difference in MRBT (p=0.07) for an unbalanced surface with eyes closed, there is a trend toward significance (pre: 48.08±49.24cm; post: 44.62±93.42cm). CONCLUSIONS: Mace weights can be used as an alternative for developing core strength and potentially improving balance, particularly on uneven surfaces. Future research should focus on a variety of ages and fitness levels in order to fully understand the potential benefits of weighted maces.
ACKNOWLEDGEMENTS: This study was funded by the Promising Scholars Program at Baker University.
Dukes, MF; Holt, EE; McCann, BG; Jones, AJ; Huebert, RV; and Parra, ME
"EFFECTS OF 6-WEEK MACE PROGRAM ON CORE STRENGTH AND BALANCE IN COLLEGE STUDENTS: PILOT STUDY,"
International Journal of Exercise Science: Conference Proceedings: Vol. 11:
9, Article 61.
Available at: https://digitalcommons.wku.edu/ijesab/vol11/iss9/61