# Effects of Stretching and Resistance Training on Psychophysical Awareness: A Pilot Study
## 3 Results  
Table 4 presents the Sit and Reach Test scores (expressed in centimeters) collected at different time points (pre, intermediate, and post) for both the experimental (EXP) and control (CON) groups. For each time point, the means and standard deviations were calculated, highlighting the trend of flexibility improvements over time in both groups. The CON group, which followed a stretching protocol aimed at improving flexibility, showed minimal changes over time. In contrast, the EXP group, which followed a multi-joint resistance training program, demonstrated more significant improvements. \begin{table}
\begin{tabular}{c c l} \hline \hline Pre-training: & \(\bullet\) & To what extent do you believe a structured training program can enhance your flexibility? \\  & \(\bullet\) & How committed are you to following a training regime designed to improve mobility? \\  & \(\bullet\) & How physically prepared do you feel to begin this training program? \\ \hline \multirow{4}{*}{Mid-training:} & \(\bullet\) & To what degree do you feel the training program is enhancing your flexibility? \\  & \(\bullet\) & How much progress do you perceive in your ability to perform the exercises compared to the start of the program? \\  & \(\bullet\) & How would you rate the balance between challenge and usefulness of the training program in helping you reach your goals? \\ \hline \multirow{4}{*}{Post-training:} & \(\bullet\) & How much do you believe your flexibility has improved as a result of the program? \\  & \(\bullet\) & To what extent has your awareness of proper exercise execution increased? \\  & \(\bullet\) & How satisfied are you with the overall results achieved through this training program? \\ \hline \hline \end{tabular}
\end{table} 
Table 3: Survey on the perceived effects of resistance training. The EXP group showed a significant improvement in flexibility over time, with the most notable increase observed between the initial test (pre-test) and the final test (post-test), suggesting the effectiveness of the multi-joint resistance training protocol in improving flexibility. In contrast, the CON group demonstrated only slight and consistent increases in flexibility, indicating minimal impact from the stretching protocol. The results of the mixed-design ANOVA in Table 5 revealed significant main effects of Group (F = 1350.94, \(p<0.0001\)) and Time (F = 29.33, \(p<0.0001\)), as well as a significant Group \(\times\) Time interaction (F = 14.89, \(p<0.0001\)). The partial eta squared values indicate moderate effect sizes for Group (\(\eta^{2}\) = 0.058) and Time (\(\eta^{2}\) = 0.003), and a small but meaningful effect for the interaction (\(\eta^{2}\) = 0.0013). These results suggest that flexibility improved over time, particularly in the experimental group, and that the resistance-based protocol was more effective than stretching. Post-hoc Bonferroni-adjusted pairwise comparisons confirmed a significant improvement in flexibility in the EXP group between Pre and Mid (\(p\) = 0.0012) and between Pre and Post (\(p\) = 0.0156), while no significant change was observed between Mid and Post (\(p\) = 1.0000). The between-group comparison at post-test did not reach statistical significance (\(p>0.05\)), indicating that despite a favorable trend in the EXP group, the difference was not statistically confirmed. In contrast, the CON group did not exhibit any statistically significant differences across the time points (all \(p>0.80\)), confirming the limited effect of the stretching protocol. A post-hoc power analysis was conducted based on the effect sizes observed in the main outcome measures. For the between-group comparison at post-test, the observed effect size was small ([PERSON]'s d = 0.13), based on the following values: experimental group (M = 29.48, SD = 4.91) and control group (M = 28.84, SD = 5.10). The computed statistical power was only 6.0%, indicating a high risk of Type II error and limited sensitivity to detect small effects between groups.