Thesis put together

1Running head: ZUMBA’S EFFECTS ON ADHERENCE TO EXERCISE

The Effects of Zumba on Adherence to Exercise

Kaitlyn Greiner

Academic Magnet High School


Table of ContentsThe Effects of Zumba on Adherence to Exercise............................................................................3

Rationale......................................................................................................................................3Statement of the Problem.............................................................................................................4Methodology................................................................................................................................4Research Questions......................................................................................................................5Implications..................................................................................................................................5Significance..................................................................................................................................6Applicability.................................................................................................................................6

Chapter II: Review of Literature......................................................................................................8Physical Effects of Exercise.........................................................................................................8

Obesity.....................................................................................................................................8Fitness Levels.........................................................................................................................10

Psychological Effects of Exercise..............................................................................................11Depression and Anxiety.........................................................................................................12Stress and Happiness Levels..................................................................................................13

Motivation to Exercise...............................................................................................................14Attitudes Toward Exercise.....................................................................................................14Motivations that Predict Exercise Participation.....................................................................15

Zumba Fitness............................................................................................................................16Creation of Zumba Fitness.....................................................................................................17Motivational Aspects of Zumba.............................................................................................18

Conclusion..................................................................................................................................18Chapter III: Methodology..............................................................................................................20

Participants.................................................................................................................................20Materials.....................................................................................................................................21Procedures..................................................................................................................................21Evaluation..................................................................................................................................22

References......................................................................................................................................24


The Effects of Zumba on Adherence to Exercise

In America, 70% of adults are not committed to obtaining the minimum recommended

amount of exercise (Gaskill & Sharkey, 2007). One of the primary causes for this sedentary

lifestyle is lack of motivation. Although there are many reasons to begin an exercise program,

most people will only adhere to an exercise program that they find enjoyable (Willis &

Campbell, 1992). Many theories concerning motivations to begin and adhere to exercise

programs have been studied. However, Zumba Fitness, a new aerobic exercise program, has not

yet been examined. Therefore, this thesis will cover the physical, psychological, and

motivational effects of exercise and their relationship to the concept of the Zumba Dance Fitness

program. The focus will investigate how these effects relate to participants’ adherence to

exercise. Zumba could improve the participants’ views of exercise and their future health by

decreasing their stress level and improving their physical health, therefore increasing their

motivation to exercise.

Rationale

Exercise has been shown to improve people’s health physically and even have a positive

psychological effect on people. Yet, exercise is only effective if adhered to consistently.

Currently, the needed amount of adult exercise for a healthy society is not reached, but

adherence to an exercise program could improve this level (Gaskill & Sharkey, 2007).

Participants who adhere to an exercise program enjoy the benefits of decreased obesity and

higher fitness levels, which leads to longer and healthier lives as well as improved psychological

health. These benefits would be possible if participants could be inspired to adhere to an exercise

program. Accordingly, one’s dedication to and enthusiasm for an exercise will increase with the

enjoyment of the activity (Willis & Campbell, 1992). A new, innovative exercise program today


called Zumba has become “a worldwide fitness phenomenon” (Perez, Robinson, & Herlong,

2010, p. 3). Zumba is a Latin dance fitness program, which incorporates multicultural music and

dance in a combination of rhythms. The program is unique because it is marketed as a disguised

exercise, meaning the emphasis is on the enjoyment, rather than the obligation to exercise. For

people who need to be motivated to adhere to exercise, Zumba could be the answer. Zumba is

designed to be so “enjoyable that people can’t help but want to do it again and again” (Perez,

Robinson, & Herlong, 2010, p. 1). Not surprisingly, Zumba Fitness has experienced a 1000%

growth since 2008 with 7.5 million participants globally (Davila, 2011). Certainly, if enjoyment

can motivate people to adhere to an exercise program, they would be healthier physically.

Therefore, the characteristics of Zumba Fitness need to be studied to determine the physical,

psychological, and motivational effects of the program. If it is found that Zumba has a positive

physical and psychological effect and can motivate people to adhere to exercise, participants

could be healthier.

Statement of the Problem

Obesity rates are rising in America and one of the causes is the lack of motivation to

exercise. Exercise can only be effective in reducing obesity rates if adhered to. Thus, to

determine the impact of Zumba on motivation, the governing question of this research is: What

are the physical and psychological responses to the Zumba Dance Fitness program in

relationship to exercise adherence?

Methodology

The research design for this thesis is the examination of data correlations from

questionnaires that will be distributed to participants at various fitness center Zumba classes in

the Charleston, South Carolina area. A longitudinal survey will be given to participants at the


beginning of a six week period of time and again at the end. The survey will gather data on

physical and psychological effects of Zumba Fitness and on attendees’ motivations for

participation. The survey will include questions about participants’ behaviors and attitudes

concerning exercise. A roster of participant attendance, along with their perceived exertion for

that session will be recorded. A survey will also be given to various instructors to determine their

motivations for becoming involved with Zumba Fitness as well. The surveys will be cross-

sectional to examine the actual changes and progress participants have made as they have taken

the class as well as changes in their motivations and attitudes towards exercise. If it is shown that

Zumba has positive psychological and physical effects on participants and increases their desire

to exercise in the future, then it could show that Zumba could motivate participants to adhere to

exercise and be healthier.

Research Questions

The specific research questions that will be addressed are:

1. What physical effects does a six week period of Zumba Fitness participantion have on

BMI and waist-to-hip ratios?

2. What is the perceived exertion of participants in the classes?

3. What is the psychological effect of one Zumba class on energy and mood level of

participants?

4. What is the initial motivation for attending a Zumba class in relation to prior Zumba

participation?

5. How does the motivation change after six weeks of participation?

6. What is the adherence rate of participation over a six week period of time?

Implications


[This section will be filled in later in the research process and will summarize the

implications cited at the end of the research.]

Significance

Although exercise has been shown to have many benefits, it is only effective if adhered to

(Gaskill & Sharkey, 2007). Awareness of the importance of exercise is common knowledge, yet

this does not motivate people to adhere to an exercise program. Thus, effective motivational

incentives to encourage participants to begin and adhere to exercise programs should be studied

in order to reduce obesity rates, increase fitness levels, and benefit psychological health. This

thesis will identify whether the initial motivations of the participants to begin a Zumba fitness

program are intrinsic or extrinsic. The data will be evaluated to determine if these motivations

have changed after six weeks of Zumba classes. Motivations of first time participants will be

compared to participants who have previously attended Zumba classes. If the attendance rosters

indicate that the Zumba fitness program was consistently adhered to, the motivations behind the

adherence will be evaluated. It will be determined if adherence was caused by physical,

psychological, or social effects.

Applicability

Reasons for adherence to exercise can be identified by studying Zumba Fitness because

of the rapid, recent growth of its popularity. Once these motivations are identified, they can be

demonstrated and communicated to potential participants in various ways. For example, many

public service announcements by government agencies as well as nonprofit groups frequently

encourage different types of exercise. The rising obesity rates and the low activity rates in

America suggest that these campaigns are not having the desired effect of increasing exercise.

The campaigns could be modified to use the motivations that have been shown to predict


participation in and adherence to exercise. Exercise programs could also be altered to incorporate

these predicting motivators. Additionally, there has been a reported increase in the number of

public school students in America opting out of the physical educational classes offered (Schulte

& Dooley, 2010). Schools could modify these classes to include activities that would motivate

students to want to participate in physical activity and subsequently, adhere to exercise later in

life.


Chapter II: Review of Literature

In America, 7 out of 10 adults are not committed to obtaining the minimum

recommended amount of exercise (Gaskill & Sharkey, 2007). Lack of motivation is one of the

primary causes for this sedentary lifestyle; although there are many reasons to begin an exercise

program, most people are unwilling to adhere to the program unless they actually find it

enjoyable (Willis & Campbell, 1992). Currently, there are several theories concerning the effects

of exercise which best result in adherence to keeping fit. However, few studies have been

conducted on a new aerobic exercise program called Zumba Fitness. This literature review will

cover the physical, psychological, and motivational effects of exercise and their relationship to

the concept of the Zumba Dance Fitness program. The focus will investigate how these effects

relate to participants’ adherence to exercise.

Physical Effects of Exercise

Exercise has been shown to have positive physical effects on obesity rates and fitness

levels of participants, which can prevent many health problems later in life (Centers for Disease

Control and Prevention [CDC], 2010b). Obesity and low fitness levels are the cause of many

ailments. According to the CDC, obesity related health problems include many life threatening

diseases, such as heart disease, strokes, and cancers. Obesity is also related to type 2 diabetes,

osteoarthritis, and high blood pressure and cholesterol. It can even lead to sleep apnea and other

respiratory problems.

Obesity

Obesity levels are commonly measured using the body mass index (BMI). BMI is

calculated by dividing body weight in pounds by height in inches squared and multiplied by 703.

A person is considered to be overweight if his BMI is 25 to 29, while a person who is considered


to be obese has a BMI greater than or equal to 30 (U. S. Department of Health and Human

Services [USDHHS], 2010a). Another way to measure obesity is the waist to hip ratio (WHR),

which can more accurately predict incidences of cardiovascular disease. The waist to hip ratio

can be calculated by measuring the waist at the narrowest point and dividing it by the hip

measurement at the widest point (Carroll, 2006). A healthy WHR for women is less than .8

and .95 for men. Measuring fat distribution at the waist line is a better predictor of cardiovascular

disease than total body fat, since belly fat is an indicator of many of the chronic diseases caused

by obesity. An increase in abdominal fat is a better predictor of cardiovascular disease than the

total amount of body fat. Obviously, a decrease in obesity would decrease the amount of this

abdominal fat as well as total body fat. However, as of 2009, the obesity rate of the American

population was 26.7% (USDHHS, 2010a). The obesity rates continue to rise and it is estimated

that from 2007 to 2009, there were 2.4 million more obese adults in the United States, which is a

1.1% increase. (USDHHS, 2010a). Obesity increases the risk of developing many chronic health

ailments, including cardiovascular disease, cancer, stroke, arthritis, and diabetes. Currently,

cardiovascular disease, cancer, and strokes are the cause of more than 50% of all deaths annually

(CDC, 2011). Many of these chronic diseases could be easily minimized through healthy

behavior modifications, including an increase in exercise.

Although exercise is beneficial in the fight against obesity, alone it cannot solve the

problem. Since one pound of fat is equal to approximately 3500 calories, it would require enough

activity to burn 500 calories a day to lose one pound a week with exercise only; therefore, a

healthy diet is also recommended. Thus, a combination of a healthy diet and a fitness program is

the best solution to obesity (Avenell et al., 2004). In conclusion, exercise is important in

maintaining weight loss and a healthy weight over an extended period of time.


Fitness Levels

Physical fitness has also been shown to reduce chronic diseases. In fact, for preventing

cardiovascular disease, physical fitness has been shown to be more significant than reducing

obesity (Wessel et al., 2004). In Wessel’s study women who were obese but had a high fitness

level had a 28.4% chance of experiencing a heart attack, stroke, or death. Women who were not

obese but also were not fit had a 42.9% of experiencing one of these events. According to Dr.

Cooper, physical fitness can be achieved through aerobic exercise, which he considered to be the

cornerstone of total well-being (Cooper, 1982). This aerobic fitness is measured by endurance

and intensity levels which are required for the body to use the maximum amount of oxygen.

The recommended amount of moderately-intense exercise for adults is 150 minutes per

week (U. S. Department of Health and Human Services [USDHHS], 2008). Currently, 25.4% of

American adults participate in no exercise during their leisure time and only 17.1% of students in

grades 9 through 12 are physically active for an hour per day (USDHHS, 2010b). Aerobic

activity, which was developed by Dr. Kenneth Cooper in the late 1960s, is particularly beneficial

for the cardiovascular system. Aerobic activity is the body’s use of oxygen which improves the

circulation of blood (Cooper, 1982). Moderate to high levels of aerobic exercise have been

shown to reduce the risk of diseases, such as cardiovascular disease (Gaskill & Sharkey, 2007).

Fitness levels, which can be affected by factors such as heredity and environment, are not

totally dependent on exercise, although exercise does improve them. The intensity level of the

activity performed has an effect on the benefit received from exercise. Intensity levels, which are

measured by one’s heart rate, are the ratings of physical effort. Even participating in light to

moderate exercise, such as walking, can provide protection from cardiovascular disease (Lee,

Rexrode, Cook, Manson & Buring, 2001). Nevertheless, moderately high to high levels of


exercise are more beneficial than light to moderate exercise in reducing the risk of cardiovascular

disease and can even increase life expectancy by 3.7 years (Franco et al., 2005). Interval training

is beneficial in providing these higher levels of intensity. Interval training can be defined as any

activity that alternates higher levels of intensity with lower levels (Wisloff et al., 2007). Interval

training produces higher aerobic fitness levels, lower blood pressure, and other health benefits.

An easy way of measuring the intensity level of exercise can be achieved through self perceived

exertion (Borg, 1990). Self perceived exertion is the measurement of one’s assessment of their

personal level of intensity. The Borg Rating of Perceived Exertion (RPE) scale is the

standardized scale used to measure this perceived exertion by exercise participants. The simplest

scale is Borg’s CR-10 scale, where 0 indicates no exertion, while 10 indicates maximum

exertion. The scale has proven to be an accurate indicator of exertion when compared with

objective physiological measurements, such as heart rate and oxygen usage. Obviously, obesity

and physical fitness are both important factors in reducing the cardiovascular and other chronic

health problems affecting Americans today. Exercise and specifically, aerobic exercise, can help

the population obtain and maintain the healthy weight and fitness levels needed to experience

longer and disease-free lives (Blair & Church, 2004).

Psychological Effects of Exercise

Exercise has been shown to not only have positive effects on physical health but on

psychological health as well. Exercise decreases depression, relieves anxiety, and increases self

esteem levels. Furthermore, aerobic exercise appears to be the most beneficial type of activity

(Landers, n.d.). Because there are so many factors, including personality and external influences,

involved in determining the reasons for positive correlations between exercise and psychological

effects, it has been difficult to make any accurate conclusions concerning this relationship.


Nevertheless, exercise has been shown to relieve stress and worry, which affect almost everyone,

as well as depression and anxiety, which affect a minority of the population.

Depression and Anxiety

According to the latest statistics released by the Centers for Disease Control and

Prevention, depression affects 9% of adults in America (CDC, 2010a). Depression is defined as

“a state of being associated with feelings of hopelessness or a sense of defeat (Landers, n.d., pg.

1)” that does not seem to go away. The people most likely to be depressed are people with

chronic diseases, people ranging in age from 45 to 65 years old, women, unmarried people, and

the unemployed (CDC, 2010a). Also, the higher the education level, the less likely people suffer

from depression (CDC, 2010a). Additionally, anxiety affects 18% of adults in America

(National Institution of Mental Health [NIMH], 2011). Anxiety is “characterized by worry,

self- doubt, and apprehension,” (Landers, n.d., pg. 1). It includes many different phobias, such as

agoraphobia, and disorders, such as post-traumatic stress disorder (NIMH, 2011). There are two

different types of anxiety. The first is trait anxiety, which is an ever-present general level of

anxiety, and the second is state anxiety, which is anxiety over a specific problem at a certain time

(Landers, n.d.). Exercise has been shown to reduce both types of anxiety symptoms just as well

as alternative anxiety reducing methods (Landers, n.d.; Veale et al., 1992). Thus, exercise should

be considered as a possible alternative treatment to anxiety.

The benefits of exercise on depression has held true across any age, gender, or type of

depression (Landers, n.d.). Not only has exercise been shown to be just as effective in treating

depression as alternative methods, such as relaxation therapy or drugs, it also provides many

other physical health benefits (Demont-Heinrich, 2009). Exercise is also a more desirable

treatment than drugs for depression because it has fewer negative side effects, is less expensive,


and can be used as a treatment over the long term. Aerobic exercise, in particular, is

recommended for relieving depression and anxiety (Landers, n.d.). A significant reduction in

depression symptoms results from vigorous aerobic exercise several times a week after a few

weeks of exercise.

Stress and Happiness Levels

Although a minority of Americans suffers from depression or anxiety, stress or worry is a

part of all Americans’ lives (Sexton, & Cobb, 2011). Stress is caused by external factors, such as

finances, health, or family problems, and can lead to more serious problems of depression and

anxiety. In America, 48% of adults are stressed about their financial situation, 34% are worried

about their health, and 32% are worried about their jobs (Sexton, & Cobb, 2011). The stress level

of American parents is very high, with 40% worried about their family, jobs, and financial

situations. Just like anxiety and depression, stress levels decrease as education level increases,

and women are more stressed than men When Americans are feeling stressed, they often turn to

a sedentary activity, with 82% reporting watching television, reading, or listening to music to

relieve their stress. However, 55% claimed that exercise was one of the ways used to alleviate

anxiety.

Although exercise is associated with the decrease in depression, anxiety, and stress, the

theories to explain this correlation are numerous. The complex interaction of physical health,

psychological health, personality, and external factors makes it difficult to explain the exact

cause (Gaskill & Sharkey, 2007). Two explanations are that exercise reduces cortisol, a hormone

released during stressful situations, and it also causes a decrease in blood pressure (Gaskill &

Sharkey, 2007). Exercise also increases the production of endorphins, which have been shown to

minimize pain and increase feelings of happiness (Gaskill & Sharkey, 2007). Additionally, the


resting heart rate of a physically fit person is about 50 beats per minute, as compared to 70 beats

per minute for someone who is not physically active. Therefore, when a stressful situation

occurs, the heart rate increases. A physically fits person’s heart rate will increase by a much

lesser amount (Cooper, 1982). A lower heart rate is healthy because the heart does not have to

work as hard to circulate the blood to the body. Another explanation for beneficial effects of

exercise on mental health is an increase in self confidence and self esteem, which are often

reported by participants who exercise. Exercise produces a sense of accomplishment and self

reliance associated with a positive self image and overall happiness. An increased opportunity

for social contact through exercise and sense of belonging to a group also increases happiness

(Willis & Campbell, 1992). This sensation of feeling included creates a positive outlook toward

exercise. An exercise to best reduce stress and produce a positive sense of well-being should be

aerobic, rhythmic, enjoyable, non-competitive, repetitious, and easy to follow (Willis &

Campbell, 1992). Hence, an exercise that combined all of these attributes would be beneficial to

mental health.

Motivation to Exercise

Exercise has been shown to have many physical and psychological benefits. There are

magazine articles and even entire magazines, for example Prevention Magazine, devoted to

educating Americans on healthy lifestyles, including exercise. There are also television shows,

such Dr. Oz, to inform the public on health issues and even a primetime show, The Biggest

Loser, which demonstrates the value of exercise to fight obesity and increase fitness. Even with

this deluge of information available to Americans, there is still a problem with motivating people

to participate in and adhere to exercise (Willis & Campbell, 1992).

Attitudes Toward Exercise


Understanding why some people choose to exercise and some do not and why

participants quit or drop out of exercise programs would be beneficial (Willis & Campbell,

1992). Then, exercise programs that people would willingly choose to participate in and adhere

to could be developed. In 1968, Gerald Kenyon, who was one of the first to study the reasons for

exercising, divided these reasons into six categories (as cited in Willis & Campbell, 1992): for

social aspects; to maintain health and being fit; for the exhilaration of the more exciting

activities, such rock climbing; to experience the beauty of activities such as ballet; for the release

of stress and anxiety; and for the buildup of endurance. This early study showed the exhilaration,

the release of stress and anxiety, and the social aspects as the most important motivators. As the

population’s attitudes, ideas, and knowledge changed over time, the reasons that people make

choices also changed. Therefore, motivators have changed.

The most common motivators for exercising today are health and physical fitness,

enjoyment, to control weight and improve the body, socializing, and the mental health benefits.

Conversely, the reasons reported by Americans for not being active are lack of time, energy, and

self-control and no access to convenient exercise facilities (Hart, 1993). Participation in exercise

during childhood also influences the continuation of exercise later in life (Sullivan, 1991).

According to Kun, there is a national trend allowing students to waive physical education classes

(as cited in Schulte & Dooley, 2010). This trend could indicate a decrease in the exercise of

children. This potential lack of activity is unfortunate because exercise skills learned in

childhood influence self-motivation, attitude, and self-confidence to continue participating in

exercise as an adult (Sullivan, 1991). Developing exercise programs that children would choose

to participate in would be beneficial.

Motivations that Predict Exercise Participation


Motivations for exercise can be categorized as intrinsic or extrinsic (Ryan, Frederick,

Lepes, Rubio & Sheldon, 1997). Intrinsic motivations come from inside the participant and are

not affected by external inducement. These motivations are usually associated with the activity

itself. The intrinsic motivations are the enjoyment and competency gained from performing the

activity and the interest in the activity. In contrast, extrinsic motivations focus more on the

outcome of the activity. These motivations include improving fitness and the appearance of the

body and losing weight. Many exercises and activities provide intrinsic and extrinsic

motivations, but it has been found that when an activity is participated in for intrinsic reasons,

adherence is promoted. The initial motive for athletes is usually associated with the intrinsic

motivation of enjoyment and competence, while the initial motive for exercise programs is

usually connected to an extrinsic motivation, such as weight loss. Even if the initial motive to

begin an exercise program is extrinsic, adherence will not be achieved unless the participant

becomes intrinsically motivated.

Intrinsic motivations have been shown to result in maximized efforts and a greater

persistence in exercise (Ferrer-Caja & Weiss, 2000). These motivations are closely related to

three basic human needs of autonomy or control, competence, and the ability to learn and grow

(Ryan & Deci, 2000). Excessive control, not enough challenge, and the inability to grow and

learn inhibit motivation and cause a passive, lackadaisical response. Therefore, exercise

programs that create the perception of control, competence, and challenge will enhance intrinsic

motivation. Many of the interventions or promotions to increase exercise participation have

focused on losing weight and becoming healthier. These are extrinsic motivations which,

therefore, do not provide the incentive to adhere to exercise.

Zumba Fitness


The latest craze of the exercise world in the new millennium is the Zumba Fitness

program (Davila, 2011). Zumba Fitness is a dance aerobic workout that incorporates mostly

Latin music and easy to follow moves. The name “Zumba” is a Colombian slang word that

means “to buzz like a bee” or “to move fast” (Fortin, 2008, p. 2). Zumba Fitness, which

describes itself as “exercise in disguise” has proven itself to be more than just a fad (Perez,

Robinson, & Herlong, 2010, p. 1). Zumba Fitness targets every age group with Zumba Gold for

seniors, Zumbatomic for children, and Zumba Fitness for adults.

Creation of Zumba Fitness

Zumba Fitness was created by accident by Alberto Perez, an aerobics instructor from

Colombia, South America (Davila, 2011). One day, Perez forgot his music for the class, so he

used his Latin music from his car and modified the class to the rhythms. He moved to Miami,

Florida in 1999 and continued to teach these Latin moves in classes called Rumbacize, which

were in high demand. In 2001, Perez teamed up with Alberto Perlman and Alberto Aghion to

create and market the Zumba Fitness program. Using the internet and technology, Zumba was

developed into a worldwide phenomenon. Today, Zumba Fitness participants number 7.5 million

around the world in over 100 countries. There are Zumba classes in 60,000 locations globally,

marking 1000% growth from 2008. Zumba Fitness uses aerobic and interval training to burn

calories and increase fitness (Perez, Robinson, & Herlong, 2010). Zumba Fitness is estimated to

burn 500 to 1000 calories per hour long class (Davila, 2011), incorporating multicultural music

and dance in a combination of rhythms. The program is unique because it is marketed as a

disguised exercise with the emphasis on the enjoyment, rather than the obligation to exercise.

The program is designed to be so much fun that the participants forget that they are exercising.

For people who need to be motivated to adhere to exercise, Zumba could be the answer. Zumba


is designed to be so “enjoyable that people can’t help but want to do it again and again” (Perez,

Robinson & Herlong, 2010, p. 1).

Motivational Aspects of Zumba

Zumba Fitness has become a lifestyle for many adherents. Perlman, the CEO of Zumba

Fitness, speaking about the Zumba lifestyle says, “It’s about music, laughter, letting go, not

worrying about tomorrow, and just living today” (Davila, 2011, p. 57). Zumba Fitness moves are

simple to learn, for even people with no dancing experience (Perez, Robinson, & Herlong, 2010).

Zumba Fitness “targets areas such as the gluteus, legs, arms, core, abdominals, and the most

important muscle in the body—the heart” (Perez, Robinson, & Herlong, 2010, p. 1). One of the

most important aspects of the Zumba Fitness program is the music, most of which is Latin. These

styles include, “Cumbia, Salsa, Meringue, Mambo, Flamenco, Chachacha, Reggaeton, Samba,

Belly Dancing, Bhangra, Hip-Hop, Axe, and Tango” (Davila, 2011, p. 57). The music consists of

songs with fast rhythms, slow rhythms, and songs with a combination of both rhythms (Perez,

Robinson, & Herlong, 2010). Zumba Fitness is constantly creating new choreographed routines

and music for the instructors to use in their classes. The goal is to provide a party-like

atmosphere that inspires fun and high energy. Zumba Fitness “is a ‘feel-happy’ workout. The

Zumba Fitness-Party helps improve self-esteem, self-confidence, and self-image” (Perez,

Robinson, & Herlong, 2010, p. 6). Thus, Zumba Fitness has many aspects that are motivational.

Conclusion

Exercise has been shown to benefit the health level of participants and can prevent many

later health problems. Obesity, which can lead to heart disease, diabetes, and cancer, can be

decreased by adherence to an exercise program. Exercise can reduce depression and stress and

can promote higher self-esteem and happiness. Of course, an exercise program is only effective


if it is adhered to. Effective motivational incentives to encourage participants to join and adhere

to exercise programs should be examined. New and innovative exercise trends should be studied

to determine their effectiveness in achieving beneficial exercise levels. Therefore, Zumba, a

current exercise trend, which has grown in popularity, needs to be studied to determine the

factors that cause participants to adhere to the program.


Chapter III: Methodology

Exercise can only be effective to reduce obesity and increase fitness if participants adhere

to the exercise program. One of the primary causes for inactivity is lack of motivation. The

effects of a new, popular exercise program, Zumba Fitness, have not yet been examined in

relation to adherence to exercise. Thus, the governing question is: What are the physical and

psychological responses to the Zumba Dance Fitness program in relationship to exercise

adherence? To identify the effects of Zumba in relation to exercise adherence, the procedure

consisted of the distribution of questionnaires to participants and instructors of Zumba classes

and the collection of physical, psychological, and motivational data. Also three participants

served as case studies which were used to examine adherence to Zumba classes, physical data,

psychological effects, and motivation over a six week period. Therefore, qualitative, quantitative,

and survey analysis was conducted. Data which identifies motivations for participation along

with self reported frequency of attendance and physical data were collected using surveys.

Psychological status of participants before and after Zumba classes was obtained using a Vitality

Scale. The after class Vitality Scale included a perceived exertion scale. For three case study

participants, physical effect statistics, such as BMI and waist-to-hip ratios, were accumulated to

identify these physical attributes of the participants. Additionally, general information regarding

these case study participants and classes was gathered through interviews and class participation

was measured through attendance rosters kept by the three case study participants.

Participants

As in Ryan, Frederick, Lepes, Rubio, and Sheldon’s 1997 study, this thesis used surveys

to examine the motivations of participants in an exercise class and how their adherence is

associated with enjoyment motives (Ryan, Frederick, Lepes, Rubio & Sheldon, 1997). This


thesis includes participants from nine Zumba classes at four different exercise centers in the

Charleston area who were willing to fill out the surveys. The nine Zumba classes were targeted

to fill out the motivational surveys and Vitality Scales. Willing Zumba instructors at various

gyms were included. All participants were aware of the study.

Materials

Materials for this study included various standardized attitude scales. Specific scales

included the MPAM-R Scale to measure motivation, the Vitality Scale to measure current energy

and attitude, and a perceived exertion scale to measure feelings of effort while exercising.

Similar scales were used to measure motives, attendance, and attitudes in Ryan, Frederick,

Lepes, Rubio, and Sheldon’s 1997 study (Ryan, Frederick, Lepes, Rubio & Sheldon, 1997). For

the three case studies, a roster of attendance was used to track participation. A scale to measure

the weight and a tape measure to determine the height and waist-to-hip ratio was used for

gathering physical effects data from these three case study participants. Zumba bracelets were

offered to all participants who were willing to fill out the surveys and scales.

Procedures

Surveys were distributed to the participants who were willing to take part in the study to

determine motivations and attitudes. Motivation was measured using a standardized scale,

Motives for Physical Activity Measure (MPAM-R) on the survey. The 1997 study conducted by

Ryan, Frederick, Lepes, Rubio, and Sheldon also used the MPAM-R scales in the surveys to

compare motives for long-term adherence (Ryan, Frederick, Lepes, Rubio & Sheldon, 1997).

Before the survey, volunteers were asked to identify themselves as regular, occasional, or first

time participants and the motivations of these three groups were compared. The self reported

age, weight, and height was also collected on participants who completed the MPAM-R survey.


The motivations reported by these 52 participants with varying exercise histories were analyzed.

A Vitality Scale, which shows the energy and attitudes of participants at a specific moment, was

distributed at the end of two different classes to determine the impact that a single Zumba class

had on these attributes. Perceived exertion scales were distributed along with the end of class

Vitality Scale. A total of 41 participants filled out these end of class scales. A total of 30

participants from the same two classes held on different weeks completed the Vitality Scale

before the classes started. The before class scales and the after class scales were evaluated for

levels of energy and attitude for the energy and attitudes of the participants independently. The

relationship between the perceived exertion and end of class Vitality Scales was determined.

Three newcomers were recruited as case studies to be interviewed and keep a weekly log to

measure adherence of exercise over a six week period. Physical data was also collected from

these three participants. Particpants’ body mass index (BMI) was calculated using height and

weight measurements and waist to hip ratios was calculated using waist and hip measurements.

The three case study participants filled out the MPAM-R survey as well. Interviews were

conducted with these participants at the close of the study. The physical statistics were compared

over time to identify whether there were any changes and the attendance rosters were analyzed to

determine adherence over a six week period. Murcia, Blanco, Galindo, Villodre, and Coll’s 2007

study uses a similar motivational scale as this thesis does to measure the perceived motivational

climate, goals, psychological satisfaction, and enjoyment of participants (Murcia, Blanco,

Galindo, Villodre, & Coll, 2007). The study began around the middle of May and concluded

mid-August. This provided extra time for different ranges of six-week periods for the three case

studies. Charts and graphs were primarily used to portray these results. Some line graphs were

used to reflect data changes over time.


Evaluation

The success of the thesis was judged on the ability of the data to determine the initial

motivations of the participants to attend Zumba classes and if these motivations were different

for the regular, occasional, and first time Zumba participants. The psychological effects of one

hour of Zumba exercise concerning energy and attitude were determined as well as the perceived

exertion during Zumba classes. For the three case studies, the weekly attendance logs determined

the adherence over a six week period to Zumba classes. Reasons acquired through interviews for

not participating in an exercise program were recorded. The BMI and waist to hip ratio of the

three case studies were compared after six weeks to determine physical effects of Zumba. If

participants adhere to this program and the motivation for this adherence could be determined,

then these motivations could be applied to other forms of exercise to promote adherence. If

exercise can be increased in America, obesity rates would fall and society would be healthier.

This study could provide the solution to the problem of exercise adherence. The effects of the

Zumba Fitness program on physical and psychological motivational responses were analyzed to

determine how they relate to the adherence in the program. This potential relationship between

responses and adherence would answer the governing question.

Using the MPAM-R scales on the surveys, the study established whether the motivations

for attending Zumba classes were intrinsic or extrinsic. Typically, participants join exercise

programs for extrinsic reasons but adherence is facilitated by intrinsic motives. The Vitality

Scales showed the participants’ perceived psychological benefits and perceived exertion after a

one hour class. The three case studies provided attendance rates as well as physical changes over

a six week period. The interviews with the three case study participants provided insights into


motivations for adherence. Thus, the data determined the physical and psychological responses

to the Zumba Dance Fitness program in relation to exercise adherence.


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Career

Thesis put together