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COGNITIVE PERFORMANCE AFTER SHORT DURATION

SUBMAXIMAL EXERCISE IN YOUNG ADULTS

Signature of Investigator :

Investigator : Dr. Vishal Bansal


Department of Physiology
V. P. Chest Institute,
University of Delhi, Delhi-110007

Signature of Co-Investigator :

: Dr. M.S. PAL


Scientist F,
Defence Institute of Physiology and Allied
Sciences (DIPAS), Delhi-110054

1
INTRODUCTION

It has already been established that physical exercise is having a beneficial effect on
mental performance (1,2). This effect of exercise has been studied in a wide range of
population covering pre-school age to older adults considering various disease conditions,
gender differences etc. Within this broad spectrum, there is a vast variability regarding the
selection of physical exercise, duration of performance, type of cognitive test performed and
type of measurement techniques applied (1). Like improvement in cardio-respiratory fitness,
physical exercise is also associated with the improved mental performance (3,4,5). Exercise
has been implicated in many different tests of brain function. It has been observed that by
performing a moderate intensity aerobic exercise (defined by 70-80% of maximal heart rate)
there is an improvement in working memory (6). The majority of studies have focused on the
chronic effects of exercise, while studies on acute effect of exercise on cognition have started
to gain attention (7). Some studies suggest that acute exercise increases cognitive function
(8,9), while others suggest that it may either decrease or does not alter cognitive function
(10,11).Yanagisawa (12) observed among a group of young Japanese adults that there was
improved cognitive flexibility on the Stroop task performance established by increased activity
level at the dorsolateral and prefrontal area of cortex. Previous studies (13-16) have also shown
that short duration of submaximal exercise can cause improvement in cognitive function.
However, it still needs to be examined that for how long this improvement is sustained and
what is the appropriate level of submaximal exercise that is required to improve cognitive
function.

2
REVIEW OF LITERATURE

Physical exercise is having a beneficial effect on mental performance is already


established (1,2). This effect has been studied in a wide range of population covering pre-
school age to older adults considering various disease conditions, gender differences etc.
Within this broad spectrum, there is a vast variability regarding the selection of physical
exercise, duration of performance, type of cognitive test performed and type of measurement
techniques applied (1). Like improvement in cardio-respiratory fitness, physical exercise is
also associated with the improved mental performance (3,4,5). Exercise has been implicated in
many different tests of brain function. It has been observed that by performing a moderate
intensity aerobic exercise (defined by 70-80% of maximal heart rate) there is an improvement
in working memory (6). The majority of studies have focused on the chronic effects of
exercise, while studies on acute effect of exercise on cognition have started to gain attention
(7). Some studies suggest that acute exercise increases cognitive function (8,9), while others
suggest that it may decrease or not alter cognitive function (10,11).Yanagisawa (12) observed
among a group of young Japanese adults that there was improved cognitive flexibility on the
Stroop task performance established by increased activity level at the dorsolateral and
prefrontal area of cortex. It has been shown that an aerobic activity with a frequency of
performance of 45 minutes per week is positively associated with cognition, academic
achievement, behavioral psychological functioning. Very recently, it has been reported that, an
exercise session consisting of 5 minute warm up, 20 minute of moderate intensity exercise
performance and a 5 minute cool down, is also associated with improved cognition (17). On
the contrary, there are other studies reported that low to moderate intensity exercise does not
alter executive functioning (18-20), moreover, when the work load becomes heavy the reaction
time in executive condition becomes slow due to lower availability of HbO2 at various regions
of brain (21-23). This lack of consensus calls for further research regarding the effects of acute
exercise on cognition. It is well known that exercise has many positive benefits among elderly
such as, an improved self image, enhanced social skills, and alleviated symptoms of depression
and Alzheimers disease (1, 24, 25). The potential effects of exercise on cognition have
frequently been studied among the elderly populations (26) and found that long-term physical
exercise may prevent decline of cognitive function in elderly populations and aging adults.
Among this one study showed that in older individual, benefits of an aerobic training program
occur primarily on executive functions and that these benefits can be seen after only three
months of physical training (27, 28). Taylor et al observed that exercise improves cognition in
Parkinsons disease (25). On the whole, exercise is gaining the increased research attention as a
possible lifestyle factor for improving neuro-cognitive functions and preventing or delaying
dementia.

Besides the old adult population, studies have been conducted on pre-adolescent
children aged between 7-12 yrs and it was found that aerobic fitness was related to better
cognitive performance (29). Earlier studies conducted to examine the associations between
daily physical activity and executive functioning among school going children (aged 8-12
years) found that childrens physical activity is associated with their better planning ability
(30). In view of previous findings, present study was planned to explore whether application of

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short duration, submaximal exercise is an effective tool to improve cognitive performance of
young adults and if there is an improvement, then for how long this improvement sustains.
Since very few studies have looked at the effects of acute exercise on cognitive function in
young adults. As a best alternative to conventional practice, we are planning to develop
protocol of short duration exercise which can be conducted anytime, anywhere to improve
cognitive performance.

HYPOTHESIS AND RESEARCH QUESTION

It is hypothesized that short duration, submaximal exercise will enhance cognitive


performance in young adults.

Following research questions will be addressed:


Whether short duration exercise is an effective tool to improve cognitive
performance in young adults?
For how long the effect of short duration exercise will persist on the cognitive
performance followed by the cessation of the exercise?
What kind of relation exists between the short duration submaximal exercise and
cognitive performance?

Identified short duration exercise will be an effective exercise tool in terms of its
simplicity and less time consuming for improving cognitive performance with special
reference to the speed of processing and selective attention in young adults.

AIM

The aim of the study is to explore whether short duration sub-maximal exercise confers
improvement in cognitive performance and if yes, then for how long this improvement sustains
and what is the appropriate level of exercise. To achieve this aim, following will be the
objectives of this study.

OBJECTIVES

1) To perform different levels of sub-maximal exercise in young adults.

2) To measure and compare various physiological and cognitive responses before and
after submaximal exercise performance.

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MATERIALS AND METHODS

The study will be conducted at V. P. Chest Institute. It will be carried out after approval
from the Institutional Human Ethics Committee (IEC). Written, informed consent will be
obtained from all subjects prior to induction in the study. Duration of the study will be for two
years. Present study will be supported by available resources in the laboratory and no extra-
mural funding will be required.

Subjects selection
Thirty five subjects will be enrolled into the study and will comprise of healthy subjects
of similar age group i.e. those without known medical disorders and illnesses such as
respiratory, cardiovascular or musculoskeletal disease or on medications that could
significantly confound the results.

Inclusion Criteria:
1. Subjects with sedentary life style and age range between 18 to 30 years of either
gender.
2. All subjects must have quit smoking at least eight weeks before inclusion into the
study.
3. No known concomitant illnesses that would significantly affect pulmonary function,
exercise capacity, autonomic function and general health status.
4. Subjects willing to undertake the study regimens

Exclusion Criteria:
1. Physically active subjects, defined as those who are actively involved in any kind of
exercise training, yoga, active sports such as cycling, swimming or gymnasium.
2. Subjects having co-morbidities precluding the safe and convenient administration of
study regimens.
3. Subjects having medical history of cardiovascular, respiratory, metabolic and
musculoskeletal diseases and current smokers.
4. Subjects having episode of acute infectionin the month preceding induction into the
study or during the study.
5. Pregnant and lactating women.

Exit from the study:


1. Subjects request
2. Non-compliance with study protocol

Sample size calculation


Previously, various studies have been conducted to evaluate cognitive performance
after exercise; however, they had different assessment and exercise protocols. In the present
study, we are trying to quantify the level of exercise and time duration of cognitive
improvement (if any). Since this kind of study is novel in itself, and therefore can be said as a
Pilot study, we have tried to keep adequate number of subjects so that a statistically relevant
data can be obtained.

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STUDY DESIGN

Interventional, prospective trial.

Procedure:
Subjects will be screened as per inclusion and exclusion criteria.
All outcome parameters (as detailed below) will be assessed at inclusion in the
study (Day 0).
After baseline assessment, subjects will be asked to come on three alternate days to
perform submaximal exercise according to their maximum heart rate (HRmax) on
cycle ergometer as below mentioned protocol.

Day 2: Exercise at 60% HRmax for 10 min


Day 4: Exercise at 70% HRmax for 10 min
Day 6: Exercise at 80% HRmax for 05 min
HRmax is calculated as 220 Age (years).
Various levels of HRmax, i.e. 60%, 70% and 80% will be taken from Heart Rate
Recovery (HRR) log sheet (done at baseline assessment).
Exercise will be terminated early if subjects have breathlessness, leg fatigue, sense
of discomfort or derangements in vital parameters such as, unexpected increase in
heart rate or drop in pulse oxygen saturation (SpO2). Total exercise time will be
noted.
Pre-exercise, cognitive performance will be assessed for a total duration 7 minutes.
Post-exercise, cognitive performance will be reassessed for four times at an interval
of 15 minutes i.e. at 22 min, 37 min, 52 min and 67 min after cessation of exercise.
Test content and level of difficulty will be varied each time to avoid familiarization
in the same subject; however, same content will be presented to all the subjects at
similar test stage.
During exercise performance and later on till the completion of all the cognitive
performance assessment, HRV will be recorded continuously and time stamped.

Outcome parameters:
1. Six minute walk test
2. Body Composition Analysis
3. Heart Rate Variability & Heart Rate Recovery
4. Cognitive performance assessment
a. Letter Cancellation Test (LCT)
b. Digit Substitution Test (DST)
c. Visual and Auditory Reaction Time
d. Arithmetic Mental Task
e. Stroop Test

1. Six Minute Walk Test (6MWT):


6MWT will be performed on a long, flat, straight, enclosed corridor with a hard
surface as per the ATS guidelines (31). The walking course will be 40 m in
length and both the ends of the track will be marked with cones. Standard
instructions and encouragement will be given to the subjects.

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2. Body composition analysis
Body Fat Percentage and Fat Free Mass will be assessed by bio-impedance
method using InBody 230 (Biospace, Korea) as per standard guidelines.

3. Heart Rate Variability:


Heart rate variability assessment will be carried out as per the recommendations
of the Task Force of the European Society of Cardiology and the North
American Society of Pacing and Electrophysiology (32). Five minutes records
will be obtained under resting conditions.
ECG will be recorded using standard lead II and fed into a bio amplifier and
then digitized using an analog-to-digital converter and then displayed on a
computer with the data acquisition and analyzing software. Regions of artifact
will be eliminated. No recordings with more than 1% ectopic beats or 5%
artifact will be considered for analysis. After correction the cardiac rhythm data
will be analyzed. Only normal-to-normal (NN) beat intervals in 5 min segments
will beincluded in the analysis. Both time domain and frequency domain
analysis using non-parametric Fast Fourier Transform (FFT) will be performed
according to standard guidelines.

Heart Rate Recovery:


A graded leg ergometry will be performed in which all the subjects will be
subjected to selected pedal frequencies of 50-55 cycles/min. All subjects will
maintain a constant pedal frequency within this range throughout exercise and
the recovery phase.
After a 3-minute warm-up period of unloaded pedaling the workload will be set
according to the individuals functional exercise capacity as derived from the
6MWT. Standard encouragements will be provided during the exercise. Cycling
will be continued till the point of volitional fatigue or till the achievement of
85% of the target heart rate (pre-calculated training HR). At that point, the
subject shall continue for at least 15 seconds to ensure the maintenance of the
heart rate at the same level. Ergometer will be unloaded at this time and the
recovery phase will commence, subjects will continue pedaling to cool down for
another 3-minutes. Heart rate will be recorded before and after the warm-up,
during ergometry, at 1 min into recovery period and at end of cool-down period
till recovery to the baseline. Heart rate will be recorded using continuous finger
plethysmograph during the entire process.

4. Cognitive performance assessment:


a. Letter Cancellation Test (LCT)
Subjects will be asked to cancel specific letter in a string of letters. Total
duration of test will be of 1 minute. Number of correct cancellations will be
noted.

b. Digit Substitution Test (DST)


Subjects will be asked to substitute a particular letter with a designated symbol
in a box adjacent to that letter. Total duration will be of 1 minute. Number of
correct substitutions will be noted.

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c. Visual and Auditory Reaction Time
This is a customized protocol designed in java platform and subjects will be
seated in front of a computer screen.
In Visual reaction time, participants will be asked to respond as quickly as
possible on flashing of green lights by clicking the right button of the mouse in
a column of three lights respectively as red, yellow, green from top to bottom.
An average value of five trials will be considered for analysis.
In Auditory reaction time, the subjects will be asked to click the mouse on a
designated area on hearing a particular sound. An average value of five trials
will be considered for analysis.

d. Arithmetic Mental Task


Subjects will be asked to perform four different simple mathematical
computations in one minute. Errors will be quantified.

e. Stroop Test33
Subjects will be asked to read the power point slides and respond as quickly as
possible without committing any error. They will have to read either the name
of the word (ST-I, Modified Stroop Task Sub Task-I), or name the color in
which the words are written (ST-II), or read the words and name the colors in
which the words are written (ST-III). Time duration from first response till the
last response will be recorded as performance time.

Analysis of data:
Repeated measures ANOVA (Analysis of Variance) will be used with
Bonferroni / Tukeys post hoc test for multiple, between-group comparisons.
Correlation analysis of different sub-maximal exercise and cognitive
performance will be carried out by Pearson test. P value of < 0.05 will be
considered statistically significant.

Confidentiality of Data:
All information about your health status and results of the test will be kept confidential
and retained in the institute as required under rules. Results may be presented at conferences
and published without any disclosure of your identity directly or in directly.

Conflicts of interest:
None of the investigators has any conflict of interests of any kind whatsoever with
research and its outcome.

8
REFERENCES

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2. Lambourne K, Tomporowski PD. The effect of exercise-induced arousal on cognitive task
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3. Ploughman M. Exercise is brain food: The effects of physical activity on cognitive
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4. Hillman CH, Erickson KI, Kramer AF. Be smart, exercise your heart: exercise effects on
brain and cognition. Nat Rev Neuroscience 2008; 9 (1): 5865.
5. Winter B, Breitenstein C, Mooren FC et al. High impact running improves learning.
Neurobiol Learn Mem 2007; 87 (4): 597- 609.
6. Kavussanu M, Martins AQ, Ring C. Moderate intensity exercise facilitates working
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7. Tomporowski P.D. Effects of acute bouts of exercise on cognition. Acta Psychol. (Amst)
2013; 112 (3): 297 324.
8. Pesce C, Audiffren M. Does acute exercise switch off switch costs? A study with younger
and older athletes. J. Sport Exerc. Psychol. 2011; 33: 609-26.
9. Pesce CR, Tessitore A, Casella R et al. Focusing of visual attention at rest and during
physical exercise in soccer players. J. Sports Sci 2007; 25:1259-70.

10. McMorris T, Davranche K, Jones G et al. Acute incremental exercise, performance of a


central executive task, and sympathoadrenal system and hypothalamic-pituitary-adrenal
axis activity. Int. J. Psychophysiol 2009; 73: 334-40.
11. Del Giorno JM, Hall EE, OLeary KC et al. Cognitive function during acute exercise: A
test of transient hypofrontality theory. J. Sport Exerc. Psychol 2010; 32: 312-23.
12. Yanagisawa H, Dan I, Tsuzuki D et al. Acute moderate exercise elicits increased
dorsolateral prefrontal activation and improves cognitive performance with Stroop test.
Neuro-Image 2010; 50: 170210.
13. Hogervorst E, Riedel W, Jeukendrup A, Jolles J. Cognitive performance after strenuous
physical exercise. Percept Mot Skills 1996; 83 (2): 479-88.
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performance during prolonged exercise above and below the blood lactate threshold. Eur J
Appl Physiol Occup Physiol 1998; 77 (12): 77-80.
15. Collardeau M, Brisswalter J, Audiffren M. Effects of a prolonged run on simple reaction
time of well-trained runners. Percept Mot Skills 2001; 93 (3): 679-689.
16. Debray P, Susanta B, Biswas P, Saha T and Pal MS. Effect of step up exercise on cognitive
attention with stroop test in Bengali male college students. Asian J Med Sci, 2015; 6: 66-9.
17. Chang YK, Chu CH, Wang CC, et al. Dose-response relation between exercise duration
and cognition. Med Sci Sports Exerc 2015; 47 (1): 159-65.

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18. Brisswalter J, Collardeau M, and Rene A. Effects of acute physical exercise characteristics
on cognitive performance. Sports Med 2002; 32:55566
19. McMorris T, Sproule J, Turner A et al. Acute, intermediate intensity exercise, and speed
and accuracy in working memory tasks: a meta-analytical comparison of effects. Physiol.
Behav 2011; 102: 4218.
20. Lucas S J, Ainslie PN, Murrell CJ et al. Effect of age on exercise-induced alterations in
cognitive executive function: relationship to cerebral perfusion. Exp. Gerontol 2012; 47:
541-51.
21. Mekari S, Fraser S, Bosquet L et al. The relationship between exercise intensity, cerebral
oxygenation and cognitive performance in young adults. Eur J Appl Physiol. 2015; 115
(10): 2189-97.
22. Grego F, Vallier JM, Collardeau M et al. Influence of exercise duration and hydration
status on cognitive function during prolonged cycling exercise. Int J Sports Med 2005;
26 (1): 27-33.
23. Ogoh S, Dalsgaard MK, Yoshiga CC et al. Dynamic cerebral autoregulation during
exhaustive exercise in humans. Am J Physiol Heart Circ Physiol. 2005; 288 (3): H1461-7.
24. Colcombe S & Kramer AF. Fitness effects on the cognitive function of older adults: A
meta analytic study. Psychol Sci. 2003; 14 (2), 125-130.
25. Taylor CB, Sallis JF & Needle R. The relation of physical activity and exercise to mental
health. Public Health Rep. 1985; 100 (2): 195-202.
26. Van Uffelen JG, Chin A, Paw MJ et al. The effects of exercise on cognition in older adults
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27. Predovan D, Fraser SA, Renauld M et al. The effect of three months of aerobic training on
stroop performance in older adults. J Aging Res 2012; Article ID-269811:1-7, DOI-
10.1155/2012/269815.
28. David FJ, Robichaud JA, Leurgans SE et al. Exercise improves cognition in Parkinsons
Disease: The PRET-PD Randomized Clinical Trial. Mov Disord. 2015; 30 (12): 1657-63.
29. Buck SM, Hillman CH and Castelli DM. The Relation of Aerobic Fitness to Stroop Task
Performance in Preadolescent Children. Med. Sci. Sports Exerc. 2008; 166-172 Book
chapter.
30. Van der Niet AG, Smith J, Schrder EJ et al. Effects of a cognitively demanding aerobic
intervention during recess on childrens physical fitness and executive functioning. Pediatr
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32. Task Force of the European Society of Cardiology and the North American Society of
Pacing and Electrophysiology. Heart rate variability: standards of measurement,
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33. Stroop JR. Studies of interference in serial verbal reactions. J Exp Psychol; 18 (6): 643-62.

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Annexure-I
VALLABHBHAI PATEL CHEST INSTITUTE
UNIVERSITY OF DELHI, DELHI 110007

Information Sheet for Participation in a Research project

Date: Serial No.:

We invite you to participate in research project on exercise performance and cognitive


function. The aims and objectives of the study, and information on the tests and methodology
to be followed are given below, so that you give consent after being fully informed. You are
free to ask any question and seek clarification.

Study Title : COGNITIVE PERFORMANCE AFTER SHORT


DURATION SUBMAXIMAL EXERCISE IN YOUNG
ADULTS
Investigator : Dr. Vishal Bansal
Assistant Professor
Department of physiology
Vallabhbhai Patel Chest Institute
University of Delhi, Delhi-110007
(Contact No. +91-9810525900)

Co-Investigator : Dr. M. S. Pal


Scientist F
Defence Institute of Physiology and Allied Sciences (DIPAS)
Delhi-110054
(Contact No. +91-9868200857)

Aims and Objectives


1. To perform different levels of submaximal exercise in young adults.
2. To measure and compare various physiological and cognitive responses before and
after submaximal exercise performance.
Why this research work necessary
Previous studies have shown that short duration of submaximal exercise can cause
improvement in cognitive function. However, it still needs to be examined that for how long
this improvement sustains and what is the appropriate level of submaximal exercise that is
required to improve cognitive function.
Methodology
After recording your medical history, you will undergo certain physiological and
cognitive assessment tests which include: Body composition analysis, six minute walk test,
Heart rate variability, Heart Rate Recovery, and Cognitive performance. These tests are
routinely done in humans and have a proven safety record and do not cause any adverse impact
on your health.
You will be asked to come three hours after meals and lie down on a bed in a quiet,
temperature controlled room for 20 minutes. Your ECG will be recorded in a computer which

11
will be later analyzed for measuring heart rate variability. Body composition analysis will be
done by bio-impedance method for assessing Body Fat Percentage and Fat Free Mass.

For Heart rate recovery assessment, you will be asked to pedal on leg ergometer at
selected pedal frequencies between 50-55 cycles/min. After a 3-minute warm-up period of
unloaded pedaling, the workload will be set according to your functional exercise capacity as
derived from the 6MWT. Standard encouragements will be provided during exercise. You will
be required to cycle till the point of volitional fatigue or till the achievement of 85% of the
target heart rate (pre-calculated training HR). At this point, you will be asked to continue to
pedal for at least 15 seconds to ensure the maintenance of the heart rate at the same level.
Ergometer will be unloaded at this time and the recovery phase will commence, you will
continue pedaling to cool down with unloaded pedaling for another 3-minute. Heart rate will
be recorded before and after the warm-up, during ergometry, at 1 min into recovery period and
at end of cool-down period till recovery to the baseline. Heart rate will be recorded using
continuous finger plethysmograph during the entire process.

Further you will be assessed for Cognitive performance which includes following tests:
1. Letter Cancellation Test (LCT)
2. Digit Substitution Test (DST)
3. Visual and Auditory Reaction Time
4. Arithmetic Mental Task
5. Stroop Test
In these tests you will be assessed for certain mental tasks which include specific letter
cancellation in a string of letters, Digit Substitution, simple arithmetic computations, reading
name of a color (e.g., "blue", "green", or "red") which is printed in a color that is not denoted
by the name (e.g., the word "red" printed in blue ink instead of red ink).
Benefits of the Study
There is no immediate benefit to you from this study; however this study will help us to
establish whether different levels of sub-maximal exercises improves cognitive performance
and help us in formulating cognition enhancing modalities.
Risk of the study
There are no risks involved in the study. All the tests will be performed under trained
medical person and continuous monitoring of vital parameters.
Voluntary participation
Your participation in this study is voluntary. You are free to enroll yourself in this
study or decide not to. You may opt out from the study anytime.
Number of Visits
A total number of four visits will be required for assessment and exercise sessions.
Charges:
There will be no charge for participation in the research work. All the assessments will
be conducted free of cost.
Conflicts of interest:
None of the investigators has any conflict of interests of any kind whatsoever with
research and its outcome.

12
Confidentiality of Data:
All information about your illness or health status and results of the test will be kept
confidential and retained in the institute as required under rules. Results may be presented at
conferences and published without any disclosure of your identity directly or in directly.

CONSENT FORM

Your informed consent for participation as a study subject is required as a mandatory


requirement for research involving human subjects.

I, S/o/D/o resident of
exercising
my free power of choice hereby give my consent to be included as a subject in the study
Cognitive performance after short duration submaximal exercise in young adults.
I have been explained the purpose, risks, benefits and methodology of the study, by the
investigator in the language, I can understand.
I am also aware of my right to go out of the study at any time during its course without having
to give reason for doing so.

Signature of the Patient Date

Signature of the investigator Date

Signature of the witness Date

13
Annexure II
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}kjk dh tk;sxh ftlls vkids kjhj es olk dh ,ao vU; rRoks dh ek=k ds ckjs es irk pysxkA
gzn; xfr dh iqu% fuo`fr dh tkap ds fy, vkidks lkbZfdy ij iwoZfu/kkfjr otu (tks vkidh 6 feuV pyus dh
{kerk ds vuqlkj gksxk) ij O;k;ke djuk gksxk, bl O;k;ke ds lkFk vkidh g}; nj dh izfrfdz;k dk ewY;kdau Hkh
fd;k tk;sxkA rRipkr, vkids ekufld izfrfdz;kvksa ds ewY;kadu ds fy, fuEufyf[kr ijh{k.k fd, tk;ax
s s %&
1 v{kj dkVuk
2 vad izfrLFkkiu djuk
3 o`; ,ao Jo.k izfrfdz;k dk le;
4 ekufld xf.kr dk;Z
5 LVzwi ijh{k.k

14
bu tkapks ls vkids ekufld Lrj dk ewY;kadu dqN dk;kssZ )kjk fd;k tk;sxk tSls dh v{kjks dh o.kZekyk es fofk"V
v{kjks dks dkVuk, vad izfrLFkkiu, ljy xf.kr x.kuk rFkk jaxks ds ukeks dks i<uk tks fd laHkor% fdlh nwljs jax es
Hkh fy[ks gks ldrs gSaA
v/;;u dk Qk;nk
vkidks bl 'kks/kdk;Z ls rwjra Qk;nk ugh gksxkA ijarq bl 'kks/kdk;Z ds urhtksa ls gesa mi-vf/kdre O;k;ke dh fofHkUu
Lrjksa dh otg ls ekufld izfrfdz;kvksa es vkus okys laHko lq/kkjks dks LFkkfri djus es enn feysxhA

v/;;u dk [krjk
bl 'kks/kdk;Z es vkidks fdlh izdkj dk [krjk ugh gSAbl kks/k es gksus okyh lHkh tkaps izfkf{kr fpfdRld ds
nokjk dh tka;sxh rFkk O;k;ke ds nkSjku kjhj ds egRoiw.kZ ekinaMks dh fuxjkuh Hkh j[kh tk;sxhA

LoSfPNd Hkkxhnkjh
vkidh bl v/;;u es Hkkxhnkjh LoSfPNd gSA bl v/;;u es vki vius vkidks fdlh Hkh le; Hkkxhnkj cuk ldrs gSa
rFkk fdlh Hkh le; bl v/;;u ls ckgj fudyus dk QSlyk ys ldrs gSA
nkSjks dh l[a;k
vuqla/kku es gksus okyh lHkh tkapks ,ao O;;ke ds vf/koskuks ds fy, vkidks pkj ckj vkuk iMsxkA
kqYd
vuqla/kku es Hkkx ysus ds fy, dksbZ kqYd ugh gSaA vuqla/kku ds m}sn; ds fy, dh xbZ tkWpks dk dksbZ kqYd ugh
gksxkA
ykHk Vdjko
lHkh i;Zo{ksd vuqla/kku ls vkSj mlds ifj.kke ls fdlh Hkh rjg ds O;fDrxr fgrksa ls izHkkfor ugh gSaA
xksiuh;rk
vkidh LokLF; rFkk chekjh ls tqMh lkjh tkudkjh vkSj tkap ds ifj.kke xqIr j[ks tk,axs vkSj bUgs fu;e
vuqlkj laLFkku es j[kk tk,xkA bUgs fcuk vkidh igpku djk, kks/k if=dkvksa es izdkfkr vkSj kks/k lEesyu es
izLrqr fd;k tk,xkA

lgefr i=
eSa -------------------------------------------------------------------------- lqiq=@lqiq=h fuoklh----------------------------------------------------------------------------------------------------------
---------------------------- viuh LosPNk ls 'kks/kdk;Z] ftldk 'kh"kZd gS;qok o;Ldks es mi- vf/kdre O;;ke ds ckn ekufld
{kerk ds Lrj dk ewY;kadu blesa lfEefyr gksus dh lgefr nsrk@nsrh gwA 'kks/kdrkZ us eq>s bl v/;;u ds mn~n's ;]
'kks/k dk;Z izf;k vkSj [krjksa ds ckjs esa Hkyh&Hkkafr crk fn;k gS vkSj eSa larq"V gwAa bl v/;;u ls eSa dHkh Hkh, fcuk
dkj.k crk, ckgj gksus ds vius vf/kdkj dks Hkh tkurk@tkurh gwA

ejht ds gLrk{kj ------------------------------------------------------------ fnukad

'kks/kdrkZ ds gLrk{kj ------------------------------------------------------------ fnukad

lk{kh ds gLrk{kj ------------------------------------------------------------ fnukad

15

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