Thesis put together

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Running head: ZUMBA’S EFFECTS ON ADHERENCE TO EXERCISE
The Effects of Zumba on Adherence to Exercise
Kaitlyn Greiner
Academic Magnet High School

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Table of Contents
The Effects of Zumba on Adherence to Exercise ........................................................................... 3
Rationale...................................................................................................................................... 3
Statement of the Problem ............................................................................................................ 4
Methodology................................................................................................................................ 4
Research Questions ..................................................................................................................... 5
Implications ................................................................................................................................. 5
Significance ................................................................................................................................. 6
Applicability................................................................................................................................ 6
Chapter II: Review of Literature..................................................................................................... 8
Physical Effects of Exercise ........................................................................................................ 8
Obesity..................................................................................................................................... 8
Fitness Levels ........................................................................................................................ 10
Psychological Effects of Exercise ............................................................................................. 11
Depression and Anxiety ........................................................................................................ 12
Stress and Happiness Levels ................................................................................................. 13
Motivation to Exercise .............................................................................................................. 14
Attitudes Toward Exercise .................................................................................................... 14
Motivations that Predict Exercise Participation .................................................................... 15
Zumba Fitness ........................................................................................................................... 16
Creation of Zumba Fitness .................................................................................................... 17
Motivational Aspects of Zumba ............................................................................................ 18
Conclusion................................................................................................................................. 18
Chapter III: Methodology ............................................................................................................. 20
Participants ................................................................................................................................ 20
Materials .................................................................................................................................... 21
Procedures ................................................................................................................................. 21
Evaluation.................................................................................................................................. 23
References..................................................................................................................................... 25

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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

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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

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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

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[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

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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.

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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

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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.

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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

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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.

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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,

13
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

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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

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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

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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

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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

18
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

19
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.

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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

21
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.

22
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.

23
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

24
motivations for adherence. Thus, the data determined the physical and psychological responses
to the Zumba Dance Fitness program in relation to exercise adherence.

25
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