Publication: Kısa süreli statik, aktif izole ve dinamik germe tekniklerinin patlayıcı güç ve esneklik üzerindeki akut etkileri
Abstract
Kısa Süreli Statik, Aktif İzole ve Dinamik Germe Tekniklerinin Patlayıcı Güç ve Esneklik Üzerindeki Akut Etkileri Amaç: Bu çalışmanın amacı, patlayıcı güç gerektiren fiziksel aktiviteler öncesinde uygulanan altı farklı germe protokolünün, hamstring kas grubunun esnekliği, dikey sıçrama yüksekliği ve alt ekstremite kas gücü üzerindeki akut etkilerini karşılaştırmaktır. Gereç ve Yöntem: Çalışmaya, 22–25 yaş aralığında, beden kütle indeksi (kg/ m²) 30’un altında olan ve en az iki yıldır düzenli olarak egzersiz yapan 30 sağlıklı erkek katılmıştır. Araştırmada çapraz kontrollü, randomize deneysel araştırma modeli kullanılmıştır. Uygulama sırasıyla; beş dakika hafif tempolu yürüyüş, algılanan toparlanma düzeyi (ATD) ve Counter Movement Jump (CMJ) testleri, üç dakika dinlenme, esneklik testi, germe uygulaması, tekrar esneklik testi, ATD ve CMJ testleri, beş dakika dinlenme, ATD ve CMJ testleri, tekrar beş dakika dinlenme ve son olarak ATD ile CMJ testlerinin uygulanması şeklinde gerçekleştirilmiştir. Veriler için tanımlayıcı istatistikler hesaplanmış; grup içi ve gruplar arası karşılaştırmalarda ANOVA, eşleştirilmiş t-testi ve Tukey HSD testi uygulanmıştır Bulgular: Statik germe (SG), Aktif izole germe (AİG), 100 vuruş/ dakika temposunda otuz ve yetmişbeş saniye süreli dinamik germe (DG100/ 30),(DG100/ 75) ve 150 vuruş/ dakika temposunda otuz ve yetmişbeş saniye süreli dinamik germe (DG150/ 30), (DG150/ 75) uygulamalarının ardından ölçülen pasif düz bacak kaldırma açıları anlamlı şekilde artmıştır (p < .05). En yüksek esneklik artışı DG150/ 30 protokolünde, ikinci sırada AİG uygulamasında gözlenmiştir. CMJ performansında ise DG150/ 30, AİG ve DG100/ 30 uygulamaları sonrası 0., 5. ve 10. dakikalarda anlamlı artışlar tespit edilmiştir (p < .05). En yüksek sıçrama yüksekliği ve patlayıcı güç artışı DG150/ 30 protokolünde belirlenmiştir. Sonuç: Patlayıcı güce olumlu katkısı nedeniyle yaygın olarak tercih edilen dinamik germe uygulamalarında, bu etkinin en üst düzeye çıkarılabilmesi için germe süresi, hareket temposu ve algılanan toparlanma düzeyi dikkatle planlanmalıdır.
Acute Effects of Short-Term Static, Active Isolated, and Dynamic Stretching Techniques on Explosive Power and Flexibility Objective: The aim of this study is to compare the acute effects of six different stretching protocols, applied prior to physical activities requiring explosive power, on the flexibility of the hamstring muscle group, vertical jump height, and lower extremity muscle power. Materials and Methods: Thirty healthy males aged between 22 and 25 years, with a body mass index (kg/ m²) below 30 and who had been regularly exercising for at least two years, participated in the study. A randomized, crossover-controlled experimental design was used. The protocol included: five minutes of light-paced walking, perceived recovery status (PRS) and Counter Movement Jump (CMJ) tests, three minutes of rest, flexibility test, stretching intervention, repeated flexibility test, PRS and CMJ tests, five minutes of rest, PRS and CMJ tests, another five minutes of rest, and finally, PRS and CMJ tests. Descriptive statistics were calculated for all data; repeated measures ANOVA, paired t-tests, and Tukey HSD tests were used for intra- and inter-group comparisons. Results: Passive straight leg raise angles measured after the application of static stretching (SS), active isolated stretching (AIS), and dynamic stretching at 100 and 150 bpm for 30 and 75 seconds (DS100/ 30, DS100/ 75, DS150/ 30, DS150/ 75) increased significantly (p < .05). The greatest improvement in flexibility was observed in the DS150/ 30 protocol, followed by AIS. CMJ performance showed significant increases at 0, 5, and 10 minutes after DS150/ 30, AIS, and DS100/ 30 applications (p < .05). The highest jump height and explosive power improvements were recorded in the DS150/ 30 protocol. Conclusion: While dynamic stretching is widely preferred due to its positive contribution to explosive power, factors such as stretching duration, movement tempo, and perceived recovery status must be carefully planned to maximize this effect.
Acute Effects of Short-Term Static, Active Isolated, and Dynamic Stretching Techniques on Explosive Power and Flexibility Objective: The aim of this study is to compare the acute effects of six different stretching protocols, applied prior to physical activities requiring explosive power, on the flexibility of the hamstring muscle group, vertical jump height, and lower extremity muscle power. Materials and Methods: Thirty healthy males aged between 22 and 25 years, with a body mass index (kg/ m²) below 30 and who had been regularly exercising for at least two years, participated in the study. A randomized, crossover-controlled experimental design was used. The protocol included: five minutes of light-paced walking, perceived recovery status (PRS) and Counter Movement Jump (CMJ) tests, three minutes of rest, flexibility test, stretching intervention, repeated flexibility test, PRS and CMJ tests, five minutes of rest, PRS and CMJ tests, another five minutes of rest, and finally, PRS and CMJ tests. Descriptive statistics were calculated for all data; repeated measures ANOVA, paired t-tests, and Tukey HSD tests were used for intra- and inter-group comparisons. Results: Passive straight leg raise angles measured after the application of static stretching (SS), active isolated stretching (AIS), and dynamic stretching at 100 and 150 bpm for 30 and 75 seconds (DS100/ 30, DS100/ 75, DS150/ 30, DS150/ 75) increased significantly (p < .05). The greatest improvement in flexibility was observed in the DS150/ 30 protocol, followed by AIS. CMJ performance showed significant increases at 0, 5, and 10 minutes after DS150/ 30, AIS, and DS100/ 30 applications (p < .05). The highest jump height and explosive power improvements were recorded in the DS150/ 30 protocol. Conclusion: While dynamic stretching is widely preferred due to its positive contribution to explosive power, factors such as stretching duration, movement tempo, and perceived recovery status must be carefully planned to maximize this effect.
Description
Keywords
active isolated stretching, aktif izole germe, Beden eğitimi ve antrenman, dinamik germe, dynamic stretching, Egzersiz, esneklik, Exercise, explosive power, Fizyolojik yönleri, flexibility, Öğrenim ve öğretim, patlayıcı güç, Physical education and training, Physiological aspects, Static stretching, Statik germe, Study and teaching