FOAM ROLLER UYGULAMASININ HAMSTRİNG KASI PERFORMANSI ÜZERİNE ETKİLERİ

Abstract

Bu çalışma, kuvvet antrenmanlarında setler arası dinlenmeler sırasında foam roller (FR) uygulamasının akut hamstring kuvvetine etkilerinin incelenmesini amaçlamıştır. Bu çalışmaya son 3 aylık sürede haftada 4 saat alt-üst ekstremite direnç egzersizleri yapan ve son 6 ay içerisinde hiçbir alt ekstremite sakatlığı geçirmemiş, 18 yaş üzeri 20 erkek katılımcı katılmıştır. İki temel egzersiz seansı, katılımcılar tarafından rastgele sırayla ve çaprazlama yöntemi kullanılarak uygulanmıştır. Seanslardan birinde her set öncesi FR ile kendi kendine miyofasyal gevşetme (KKMG) seansı sonrasında single-leg hamstring curl kuvvet protokolü uygularken, diğer seans için aynı kuvvet protokolü tam dinlenme (TD) ile gerçekleştirilmiştir. Her iki seansta ve tüm setlerin ardından algılanan zorluk derece (AZD) puanları not edilmiştir. Verilerin normallik varsayımı her set ve uygulama koşulu için Shapiro–Wilk testi ile incelenmiş normalliğin sağlandığı belirlenmiştir. Çalışmamızda ortalama algılanan zorluk puanlarında KKMG’de TD’ye göre 0,46 ± 0,48 daha yüksek sonuçlar elde edilmiştir (p<0,05). Toplam tekrar sayısına ait ortalamalar sırasıyla KKMG seansı için 32,65 ± 3,40 ve TD seansı için 29,40 ± 2,89 tekrar ve istatistiksek olarak anlamlı farklılık bulunmuştur (p<0,005). Bu değerler üzerinden hesaplanan yorgunluk katsayıları ise KKMG için –%18,38 ± 8,52 ve TD için –%26,50 ± 7,23 olarak belirlenmiş, aradaki fark istatistiksel olarak anlamlı bulunmuştur (p<0,001). Setler arasında anlamlı bir performans farkı olduğu görülmüştür. Set sayısı arttıkça tekrar performansı anlamlı şekilde azalmıştır [F (3,57) = 129.79, p <0.001, η²p= .872]. Bu sonuç, katılımcıların her iki uygulamada da 1. setten 4. sete doğru belirgin bir yorgunluk yaşadığını göstermektedir. KKMG protokolü tüm setlerde TD’ye kıyasla anlamlı derecede daha yüksek tekrar sayıları sağlamıştır [F (1,19) = 43.75, p <0.001, η²p= .697]. Bu etki uzun setler için yorgunluğun uzaklaştırılması ve motor ünite katılımlarının setlerde daha yüksek tutularak uzun sürede kuvvet gelişiminde FR nin bir katkı sağlayabileceğini düşündürmektedir.

Keywords

• Foam roller
• hamstring
• kuvvet
• Miyofasyal gevşetme

EFFECTS OF FOAM ROLLER EXERCISE ON HAMSTRING MUSCLE PERFORMANCE

Abstract

This study aimed to investigate the effects of foam roller (FR) exercise on acute hamstring strength during inter-set rests in strength training. Twenty male participants over 18 years of age who performed upper and lower extremity resistance exercises for 4 hours per week in the last 3 months and had no lower extremity injury in the last 6 months participated in this study. The two core exercise sessions were performed by the participants in randomized order and using the cross-over method. In one session, a single-leg hamstring curl strength protocol was performed after a self-myofascial release (SMR) session with FR before each set, while for the other session, the same strength protocol was performed with complete rest (CR). Perceived difficulty rating (PDR) scores were recorded in both sessions and after all sets. The normality assumption of the data was examined using the Shapiro–Wilk test for each set and application condition, and normality was determined to be satisfied. In our study, higher results of 0.46 ± 0.48 were obtained in the mean perceived difficulty scores in the SMR compared to the CR (p<0.05). The means for the total number of repetitions were 32.65 ± 3.40 for the SMR session and 29.40 ± 2.89 for the CR session, respectively, and a statistically significant difference was found (p<0.005). The fatigue coefficients calculated from these values were determined as -18.38 ± 8.52 for SMR and -26.50 ± 7.23 for CR, and the difference between them was found to be statistically significant (p<0.001). A significant performance difference was observed between the sets. Repetition performance decreased significantly as the number of sets increased [F (3,57) = 129.79, p <0.001, η²p= .872]. This result indicates that participants experienced significant fatigue from the 1st to the 4th set in both applications. The SMR protocol provided significantly higher repetition counts than CR across all sets [F (1,19) = 43.75, p <0.001, η²p= .697]. This effect suggests that FR may contribute to strength development in the long term by removing fatigue for long sets and keeping motor unit participation higher in the sets.

Keywords

• Foam roller
• hamstring
• strength
• myofascial release

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