SPORDA TOPARLANMA STRATEJİLERİ

Yıl 2015, Cilt: 8 Sayı: 1, 53 - 70, 24.07.2015

Hayrettin Gümüşdağ , Halit Egesoy , Emrah Cerit

https://doi.org/10.17218/husbed.45670

Cited By: 2

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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