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ALT GÖVDE DİRENÇ ANTRENMANLARINDA EGZERSİZ SIRASININ PERFORMANSA ETKİSİ

Year 2018, Volume: 20 Issue: 3-A, 31 - 38, 26.10.2018

Abstract

Bu çalışmanın
amacı, alt gövde direnç antrenmanlarında egzersiz sırasının performansa
etkisini incelemektir. Araştırmaya 32 güreşçi gönüllü olarak katılmıştır.
Katılımcılar aynı egzersizleri, farklı sıralarda 12 hafta boyunca uygulamak
üzere iki gruba (Gr1 ve Gr2) ayrılmışlardır. Birinci grubun egzersiz sırası
önce büyük kas gruplarını, daha sonra küçük kas gruplarını içerirken, ikinci
grubun egzersizleri tam tersi şekilde sıralanmıştır. Gr1 için egzersiz sırası:
squat, leg press, leg extension ve leg curl şeklindedir. Gr2 için egzersiz sırası
ise leg curl, leg extension, leg press ve squat şeklindedir. Antrenmanlara
başlamadan önce performans göstergesi olarak katılımcıların 1TM yükleri
belirlenmiştir. Gruplar en az 48 saat arayla haftada üç gün antrenman yapmışlardır.
Antrenman periyodunun sonunda 1TM yükleri tekrar belirlenmiş ve performanstaki
değişim incelenmiştir. Araştırmanın bulgularına göre her iki grupta da 1TM
yüklerin anlamlı derecede arttığı bulunmuştur. Ancak büyük kas gruplarını
içeren egzersizleri antrenmanın başında uygulayan Gr1’de squat ve leg press
egzersizleri açısından Gr2’ye göre anlamlı derecede daha büyük artışlar görülürken,
leg extension ve leg curl egzersizlerindeki artışlar açısından gruplar arasında
anlamlı bir fark bulunmamıştır. Sonuç olarak 12 haftalık alt gövde direnç
antrenmanları, her iki egzersiz sırasının uygulandığı durumda da performansı
artırmıştır. Ancak önce büyük kas grupları içeren egzersizlerin uygulandığı
durumda, daha fazla performans artışının meydana geldiği bulunmuştur. 

References

  • ACSM. (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and science in sports and exercise, 41(3), 687.
  • Augustsson, J., ThomeÉ, R., HÖrnstedt, P., Lindblom, J., Karlsson, J., & Grimby, G. (2003). Effect of pre-exhaustion exercise on lower-extremity muscle activation during a leg press exercise. The Journal of Strength & Conditioning Research, 17(2), 411-416.
  • Calatayud, J., Borreani, S., Colado, J. C., Martin, F., Tella, V., & Andersen, L. L. (2015). Bench press and push-up at comparable levels of muscle activity results in similar strength gains. The Journal of Strength & Conditioning Research, 29(1), 246-253.
  • Cohen, J. (1988). Statistical power analysis for the behavioral sciences. 2nd: Hillsdale, NJ: erlbaum.
  • de Salles, B. F., Simao, R., Miranda, F., da Silva Novaes, J., Lemos, A., & Willardson, J. M. (2009). Rest interval between sets in strength training. Sports Medicine, 39(9), 765-777.
  • Demirel, N., Özbay, S., & Kaya, F. (2018). The Effects of Aerobic and Anaerobic Training Programs Applied to Elite Wrestlers on Body Mass Index (BMI) and Blood Lipids. Journal of Education and Training Studies, 6(4), 58-62.
  • Dias, I., de Salles, B. F., Novaes, J., Costa, P. B., & Simão, R. (2010). Influence of exercise order on maximum strength in untrained young men. Journal of Science and Medicine in Sport, 13(1), 65-69.
  • Eddens, L., van Someren, K., & Howatson, G. (2018). The Role of Intra-Session Exercise Sequence in the Interference Effect: A Systematic Review with Meta-Analysis. Sports Medicine, 1-12.
  • Eveline Moraes, Marcelo Pontes Nobre, Marianna de Freitas Maia, Belmiro de Freitas Salles, Humberto Miranda, & Simão., R. (2016). Influence of exercise order on the number of repetitions in untrained teenagers. Manual Therapy, Posturology & Rehabilitation Journal= Revista Manual Therapy.
  • Figueiredo, T., Miranda, H., Willardson, J. M., Schneider, A., de Salles, B. F., Spineti, J., . . . Simão, R. (2016). Influence of Exercise Order on One and Ten Repetition Maximum Loads Determination. Journal of Exercise Physiology Online, 19(2).
  • Fisher, J. P., Carlson, L., Steele, J., & Smith, D. (2014). The effects of pre-exhaustion, exercise order, and rest intervals in a full-body resistance training intervention. Applied Physiology, Nutrition, and Metabolism, 39(11), 1265-1270.
  • Fleck, S. J., & Kraemer, W. (2014). Designing Resistance Training Programs, 4E: Human Kinetics.
  • Inoue, D. S., Panissa, V. L., Monteiro, P. A., Gerosa-Neto, J., Rossi, F. E., Antunes, B. M., . . . Lira, F. S. (2016). Immunometabolic responses to concurrent training: the effects of exercise order in recreational weightlifters. Journal of Strength and Conditioning Research, 30(7), 1960-1967.
  • Kazem, S., Aliakbar, A., & Bahman, M. (2014). The comparison of three type of exercise sequence on maximum strength in untrained young men. Физическое воспитание студентов(5), 65-69.
  • Kristiansen, M., Samani, A., Vuillerme, N., Madeleine, P., & Hansen, E. A. (2018). External and Internal Focus of Attention Increases Muscular Activation During Bench Press in Resistance-Trained Participants. The Journal of Strength & Conditioning Research, 32(9), 2442-2451.
  • Monteiro, E. R., Brown, A. F., Bigio, L., Palma, A., dos Santos, L. G., Cavanaugh, M. T., . . . Correa Neto, V. (2016). Male relative muscle strength exceeds females for bench press and back squat. J. Exerc. Physiol. Online, 19, 79-86.
  • Moraes, E., Nobre, M. P., de Freitas Maia, M., de Freitas Salles, B., Miranda, H., & Simão, R. (2016). Influence of exercise order on the number of repetitions in untrained teenagers. Manual Therapy, Posturology & Rehabilitation Journal= Revista Manual Therapy, 14.
  • Scudese, E., Willardson, J. M., Simão, R., Senna, G., de Salles, B. F., & Miranda, H. (2015). The effect of rest interval length on repetition consistency and perceived exertion during near maximal loaded bench press sets. The Journal of Strength & Conditioning Research, 29(11), 3079-3083.
  • Shadiqin, A. (2017). Six-Weeks training program to enhance wrestler relative strength. Journal Of Human Sport & Exercise, 12, 789-797
  • Sheikholeslami-Vatani, D., Ahmadi, S., & Salavati, R. (2016). Comparison of the effects of resistance exercise orders on number of repetitions, serum IGF-1, testosterone and cortisol levels in normal-weight and obese men. Asian journal of sports medicine, 7(1).
  • Simao, R., Farinatti, P. d. T. V., Polito, M. D., Maior, A. S., & Fleck, S. J. (2005). Influence of exercise order on the number of repetitions performed and perceived exertion during resistance exercises. The Journal of Strength & Conditioning Research, 19(1), 152-156.
  • Simao, R., Farinatti, P. D. T. V., Polito, M. D., Viveiros, L., & Fleck, S. J. (2007). Influence of exercise order on the number of repetitions performed and perceived exertion during resistance exercise in women. The Journal of Strength & Conditioning Research, 21(1), 23-28.
  • Sousa, D., Piraua, A., Beltrao, N., Júnior, D. L., Oliveira, L., Neto, A. L., & Araujo, R. (2016). Effect of exercise order on multiple one-repetition maximal test performance. MED SPORT, 69, 1-2.
  • Spreuwenberg, L. P., Kraemer, W. J., Spiering, B. A., & Volek, J. S. (2006). Influence of exercise order in a resistance-training exercise session. Journal of Strength and Conditioning Research, 20(1), 141.
  • Tomeleri, C. M., Nunes, J. P., Souza, M. F., Gerage, A., Marcori, A., Iarosz, K. C., . . . Cyrino, E. S. (2017). Resistance exercise order does not affect the magnitude and duration of post-exercise blood pressure in older women. Journal of Strength and Conditioning Research.
Year 2018, Volume: 20 Issue: 3-A, 31 - 38, 26.10.2018

Abstract

References

  • ACSM. (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and science in sports and exercise, 41(3), 687.
  • Augustsson, J., ThomeÉ, R., HÖrnstedt, P., Lindblom, J., Karlsson, J., & Grimby, G. (2003). Effect of pre-exhaustion exercise on lower-extremity muscle activation during a leg press exercise. The Journal of Strength & Conditioning Research, 17(2), 411-416.
  • Calatayud, J., Borreani, S., Colado, J. C., Martin, F., Tella, V., & Andersen, L. L. (2015). Bench press and push-up at comparable levels of muscle activity results in similar strength gains. The Journal of Strength & Conditioning Research, 29(1), 246-253.
  • Cohen, J. (1988). Statistical power analysis for the behavioral sciences. 2nd: Hillsdale, NJ: erlbaum.
  • de Salles, B. F., Simao, R., Miranda, F., da Silva Novaes, J., Lemos, A., & Willardson, J. M. (2009). Rest interval between sets in strength training. Sports Medicine, 39(9), 765-777.
  • Demirel, N., Özbay, S., & Kaya, F. (2018). The Effects of Aerobic and Anaerobic Training Programs Applied to Elite Wrestlers on Body Mass Index (BMI) and Blood Lipids. Journal of Education and Training Studies, 6(4), 58-62.
  • Dias, I., de Salles, B. F., Novaes, J., Costa, P. B., & Simão, R. (2010). Influence of exercise order on maximum strength in untrained young men. Journal of Science and Medicine in Sport, 13(1), 65-69.
  • Eddens, L., van Someren, K., & Howatson, G. (2018). The Role of Intra-Session Exercise Sequence in the Interference Effect: A Systematic Review with Meta-Analysis. Sports Medicine, 1-12.
  • Eveline Moraes, Marcelo Pontes Nobre, Marianna de Freitas Maia, Belmiro de Freitas Salles, Humberto Miranda, & Simão., R. (2016). Influence of exercise order on the number of repetitions in untrained teenagers. Manual Therapy, Posturology & Rehabilitation Journal= Revista Manual Therapy.
  • Figueiredo, T., Miranda, H., Willardson, J. M., Schneider, A., de Salles, B. F., Spineti, J., . . . Simão, R. (2016). Influence of Exercise Order on One and Ten Repetition Maximum Loads Determination. Journal of Exercise Physiology Online, 19(2).
  • Fisher, J. P., Carlson, L., Steele, J., & Smith, D. (2014). The effects of pre-exhaustion, exercise order, and rest intervals in a full-body resistance training intervention. Applied Physiology, Nutrition, and Metabolism, 39(11), 1265-1270.
  • Fleck, S. J., & Kraemer, W. (2014). Designing Resistance Training Programs, 4E: Human Kinetics.
  • Inoue, D. S., Panissa, V. L., Monteiro, P. A., Gerosa-Neto, J., Rossi, F. E., Antunes, B. M., . . . Lira, F. S. (2016). Immunometabolic responses to concurrent training: the effects of exercise order in recreational weightlifters. Journal of Strength and Conditioning Research, 30(7), 1960-1967.
  • Kazem, S., Aliakbar, A., & Bahman, M. (2014). The comparison of three type of exercise sequence on maximum strength in untrained young men. Физическое воспитание студентов(5), 65-69.
  • Kristiansen, M., Samani, A., Vuillerme, N., Madeleine, P., & Hansen, E. A. (2018). External and Internal Focus of Attention Increases Muscular Activation During Bench Press in Resistance-Trained Participants. The Journal of Strength & Conditioning Research, 32(9), 2442-2451.
  • Monteiro, E. R., Brown, A. F., Bigio, L., Palma, A., dos Santos, L. G., Cavanaugh, M. T., . . . Correa Neto, V. (2016). Male relative muscle strength exceeds females for bench press and back squat. J. Exerc. Physiol. Online, 19, 79-86.
  • Moraes, E., Nobre, M. P., de Freitas Maia, M., de Freitas Salles, B., Miranda, H., & Simão, R. (2016). Influence of exercise order on the number of repetitions in untrained teenagers. Manual Therapy, Posturology & Rehabilitation Journal= Revista Manual Therapy, 14.
  • Scudese, E., Willardson, J. M., Simão, R., Senna, G., de Salles, B. F., & Miranda, H. (2015). The effect of rest interval length on repetition consistency and perceived exertion during near maximal loaded bench press sets. The Journal of Strength & Conditioning Research, 29(11), 3079-3083.
  • Shadiqin, A. (2017). Six-Weeks training program to enhance wrestler relative strength. Journal Of Human Sport & Exercise, 12, 789-797
  • Sheikholeslami-Vatani, D., Ahmadi, S., & Salavati, R. (2016). Comparison of the effects of resistance exercise orders on number of repetitions, serum IGF-1, testosterone and cortisol levels in normal-weight and obese men. Asian journal of sports medicine, 7(1).
  • Simao, R., Farinatti, P. d. T. V., Polito, M. D., Maior, A. S., & Fleck, S. J. (2005). Influence of exercise order on the number of repetitions performed and perceived exertion during resistance exercises. The Journal of Strength & Conditioning Research, 19(1), 152-156.
  • Simao, R., Farinatti, P. D. T. V., Polito, M. D., Viveiros, L., & Fleck, S. J. (2007). Influence of exercise order on the number of repetitions performed and perceived exertion during resistance exercise in women. The Journal of Strength & Conditioning Research, 21(1), 23-28.
  • Sousa, D., Piraua, A., Beltrao, N., Júnior, D. L., Oliveira, L., Neto, A. L., & Araujo, R. (2016). Effect of exercise order on multiple one-repetition maximal test performance. MED SPORT, 69, 1-2.
  • Spreuwenberg, L. P., Kraemer, W. J., Spiering, B. A., & Volek, J. S. (2006). Influence of exercise order in a resistance-training exercise session. Journal of Strength and Conditioning Research, 20(1), 141.
  • Tomeleri, C. M., Nunes, J. P., Souza, M. F., Gerage, A., Marcori, A., Iarosz, K. C., . . . Cyrino, E. S. (2017). Resistance exercise order does not affect the magnitude and duration of post-exercise blood pressure in older women. Journal of Strength and Conditioning Research.
There are 25 citations in total.

Details

Primary Language Turkish
Journal Section Makaleler
Authors

Serhat Özbay 0000-0001-6424-8871

Süleyman Ulupınar 0000-0002-9466-5278

Gül Eda Burmaoğlu

Publication Date October 26, 2018
Acceptance Date October 26, 2018
Published in Issue Year 2018 Volume: 20 Issue: 3-A

Cite

APA Özbay, S., Ulupınar, S., & Burmaoğlu, G. E. (2018). ALT GÖVDE DİRENÇ ANTRENMANLARINDA EGZERSİZ SIRASININ PERFORMANSA ETKİSİ. Beden Eğitimi Ve Spor Bilimleri Dergisi, 20(3-A), 31-38.