The Effect of Modified Strength Training According to Muscle Soreness on Muscle Development

Abstract

The aim of this study is to examine the effect of strength training modified according to muscle pain on muscle development. 20 sedentary individuals (10 Standard strength group (SK), 10 Pain group (AG)) voluntarily participated in the study for 8 weeks, between the ages of 18-23. Strength training was applied to the standard strength group according to the Increasing Loading Protocol, which is one of the classical strength training methods. On the other hand, strength training modified according to the Wong-Baker Faces Muscle Pain Scale was applied to the pain group. At the beginning of the study and at the end of the eight-week training, the maximal forces and diameter-circumference measurements of each movement were determined. Within-group differences were determined by Wilcoxon Signed Ranks test and differences between groups were determined by Mann Whitney U test. As a result, it has been determined that the effect of strength training modified according to muscle pain severity on muscle strength development is significantly higher than the classical increasing load principle. For the development of muscle strength, it is thought that the intensity of pain in the trained muscle groups of the athlete before the training is an important criterion that can be used in determining the intensity and intensity of the load in the following training.

Keywords

• Delayed onset muscle soreness
• Muscle development
• Strength training

Kas Ağrısına Göre Modifiye Edilen Kuvvet Antrenmanlarının Kas Gelişimine Etkisi

Abstract

Bu çalışmanın amacı kas ağrısına göre modifiye edilen kuvvet antrenmanının kas gelişimi üzerine etkisinin incelenmesidir. Çalışmaya 8 hafta süreyle 18-23 yaşları arasında sedanter 20 kişi (10 Standart kuvvet grubu (SK), 10 Ağrı grubu (AG)) gönüllü olarak katılmıştır. Standart kuvvet grubuna klasik kuvvet antrenman metotlarından olan Artan Yüklenme Protokolüne göre kuvvet antrenmanı uygulanmıştır. Ağrı grubuna ise Wong-Baker Faces Kas Ağrı Skalasına göre modifiye edilmiş kuvvet antrenmanı uygulanmıştır. Çalışmanın başında ve sekiz haftalık antrenmanlar sonunda uygulanan her hareketin maksimal kuvvetleri ve çap-çevre ölçümleri tespit edilmiştir. Grup içi farklılıklar Wilcoxon İşaretli Sıralar testi ile gruplar arasındaki fark ise Mann Whitney U testi ile belirlenmiştir. Sonuç olarak kas ağrısı şiddetine göre modifiye edilen kuvvet antrenmanlarının kas kuvveti gelişimine etkisinin klasik artan yüklenme prensibine göre anlamlı şekilde yüksek olduğu tespit edilmiştir. Kas kuvveti gelişimi için antrenman öncesi sporcunun antrene edilen kas guruplarındaki ağrı şiddetinin takip eden antrenmandaki yüklenme yoğunluğu ve şiddetinin belirlenmesinde kullanılabilecek önemli bir kriter olduğu düşünülmektedir.

Keywords

• Gecikmiş kas ağrısı
• Kas gelişimi
• Kuvvet antrenmanı

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