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Abstract

considered to be recovery.A good recovery is a process of recovering from fatique caused by athlete’s training or competition and that allows energy reserves to fill again. Today the athletes in the most sports have applied to hard trainings by 2-3 times a day.The players who plays in the top level soccer clubs,plays in an international soccer cup match,league matches,national cup match or in their own country’s national games in the same week. This situation exposes the athletes in competitions and trainings by physiolgical stress and journey with stress. This stressful training, competitions and trips can cause transient decreases in performance of athletes. The loadings without the full recovery bring about chronic fatigue and it can cause injuries to the athletes.To avoid overtraining syndrome and to get optimum performance ,the physiological and psychological training of athletes as part of the programming is required.Optimum performance will be possible to maintain the balance between load and recovery. Thefore ,stretching,massage,the therapies at which entering the water at various temperatures,contrast baths or showers,aerobic runnings,swimming,low intensity activities such as walking at pool,should be used to speed up recovery after strenuous training or competition. Creation and implementation of a prospective recovery program,training and competiton for athletes rested the next rise and thus will lead to an increase in competition and training performances. The aim of this study is to examine the literature studies regarding the recovery, investigate the effect on the performance of the recovery and the reference is to the studies on this issue

Keywords

• Recovery, athlete, training

SPORDA TOPARLANMA STRATEJİLERİ

Öz

Herhangi bir egzersizden sonra organizmanın normale dönme süreci toparlanma
olarak değerlendirilmektedir. İyi bir toparlanma, sporcunun antrenman ya da yarışma
sonucunda meydana gelen yorgunluktan kurtulmasına ve enerji rezervlerinin tekrar
dolmasına imkan sağlayan bir süreçtir. Günümüzde çoğu spor dallarında sporcular
günde 2-3 kez oldukça zorlayıcı antrenmanlar uygulamaktadırlar. Hatta üst düzey
kulüplerde görev yapan futbolcular aynı hafta içinde uluslararası bir kupa maçı, lig
maçı, ulusal kupa maçı veya kendi ülkesinin milli maçında görev yapmak zorunda
kalabilmektedirler. Bu durum sporcuları müsabakalarda ve antrenmanlarda yaşadıkları
fizyolojik stresin yanı sıra yolculuk stresi ile de karşı karşıya bırakmaktadır. Bu stresli
antrenman, yarışmalar ve yolculuklar sporcuların performanslarında geçici düşüşlere
yol açabilmektedir. Tam toparlanma gerçekleşmeden yapılan yüklenmeler sporcunun
yorgunluğunun kronikleşmesine, kronik yorgunluk ise sporcunun sakatlanmasına
neden olabilmektedir. Aşırı antrenman sendromundan kaçınmak ve optimum
performansı yakalamak için sporcuların fizyolojik ve psikolojik toparlanmalarının
antrenmanın bir parçası olarak programlanması gerekmektedir. Sporcuların tam bir
toparlanma sağlamaları için uzun zamandır spor bilimciler ve antrenörler en uygun
toparlanma yöntemini bulmak için çaba harcamaktadırlar. Optimum performans
,yüklenme ile toparlanma arasında dengenin sağlanması ile mümkün olacaktır.Bu
nedenle,stretching, masaj,çeşitli ısılardaki suya girme terapileri,kontrast banyo veya
duşlar,aerobik koşular,yüzme,havuzda yürüme gibi düşük şiddetli aktiviteler,yorucu
antrenman veya müsabaka sonrası toparlanmayı hızlandırmak amacıyla
kullanılmalıdır. İleriye dönük toparlanma programlarının oluşturulması ve uygulanması
,sporcuların bir sonraki antrenman ve müsabakaya dinlenmiş olarak çıkmasına ve
dolayısıyla müsabaka ve antrenman performanslarının yükselmesine neden olacaktır.
Bu çalışmanın amacı literatür de toparlanmayla ilgili yapılmış çalışmaları inceleyerek
toparlanmanın performans üzerindeki etkisini araştırmak ve bu konuda daha sonra
yapılacak çalışmalara referans olmaktır.

Anahtar Kelimeler

• Toparlanma, sporcu, antrenman

Kaynakça

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