The Effect of Calisthenic Training Applied to Sedentary Individuals on Athletic Performance and Strength Development

Abstract

Aim: This study examined the effects of 8-week calisthenic exercises applied to sedentary individuals on speed, agility, vertical jump, flexibility, and strength. Method: The sample of the study consists of a total of 60 sedentary male individuals, 30 in the control group and 30 in the experimental group, aged 18-22 in Izmir. Pretest and posttest measurements were administered to the participants in the same order on different days. After the first measurements, an exercise program was applied to the experimental group for a total of 50-60 minutes twice a week for 8 weeks. As a result of the normality assumption, t-test paired sample t test and independent sample t test analyzes for two independent samples were applied, which are parametric methods. For non-parametric methods, Mann-Whitney U and Wilcoxon tests were applied. Results: When comparing the pre-test averages between groups, a significant difference was detected in back strength, agility, and speed parameters. Comparing the post-test averages between the groups, it was determined that there was a significant difference in flexibility and strength development. Conclusion: As a result, calisthenic training is believed to have a significant effect on athletic performance and strength development in sedentary individuals. In particular, calisthenic training increases functional strength by targeting muscle groups that are used in daily life. In addition, it is important to use it to maintain and increase the fitness levels of sedentary individuals because it enables the muscles and nervous system to work together more effectively.

Keywords

• Athletic performance
• Calisthenic exercise
• Strength development
• Sedentary individual

Sedanter Bireylere Uygulanan Kalistenik Antrenmanların Atletik Performans ve Kuvvet Gelişimi Üzerine Etkisi

Abstract

Amaç: Bu çalışmada sedanter bireylere uygulanan 8 haftalık kalistenik egzersizlerin sürat, çeviklik, dikey sıçrama, esneklik ve kuvvet üzerine etkisinin incelenmesi amaçlanmıştır. Gereç ve Yöntem: Çalışmanın örneklemini İzmir ilinde bulunan 18-22 yaş aralığında 30 kontrol grubu, 30 deney grubu olmak üzere toplam 60 sedanter erkek birey oluşturmaktadır. Katılımcılara ön test ve son test ölçümleri farklı günlerde aynı sıra ile uygulanmıştır. İlk ölçümler sonrası deney grubuna 8 hafta süre ile haftada 2 kez toplamda 50-60 dakika egzersiz programı uygulanmıştır. Normallik varsayımı sonucunda parametrik yöntemlerden iki bağımlı eşleştirilmiş örneklem t-test ile bağımsız örneklem t-test analizleri uygulanmıştır. Parametrik olmayan yöntemler için ise Mann-Whitney U ve Wilcoxon testleri uygulanmıştır. Bulgular: Gruplar arası ön test ortalamalarının karşılaştırılmasında sırt kuvveti, çeviklik ve sürat parametrelerinde anlamlı fark tespit edilmiştir. Gruplar arası son test ortalamalarının karşılaştırılmasında esneklik ve kuvvet gelişiminde anlamlı fark olduğu tespit edilmiştir. Sonuç: Sonuç olarak, kalistenik antrenmanlar sedanter bireylerde atletik performans ve kuvvet gelişiminde önemli bir etkiye sahip olduğu düşünülmektedir. Özellikle kalistenik antrenmanlar günlük hayatta kullanılan kas gruplarını çalıştırarak fonksiyonel kuvveti arttırır. Buna ek olarak kasların ve sinir sisteminin daha etkili bir şekilde birlikte çalışmasını sağlamasından dolayı sedanter bireylerin fitness seviyelerinin korunması ve yükseltilmesi bakımından uygulanmasının önemli olduğu düşünülmektedir.

Keywords

• Atletik performans
• Kalistenik egzersiz
• Kuvvet gelişimi
• Sedanter birey

References

1. Aksu, S., ve Bağış, Y. (2019). Effect of pilates exercises on sedentary womenon physical fitness properties. SDU Journal of Health Science Institute, 10(4), 413-417.
2. Akyol, B. (2014). Bel Ağrı tanısı konulan sedanter kadınlarda kalistenik egzersizlerin kas kuvveti, esneklik, ağrı şiddeti ve vücut kitle indeksi üzerine etkisi. İnönü Üniversitesi Sağlık Hizmetleri Meslek Yüksek Okulu Dergisi, 2(2), 29-39.
3. Akyüz, G., ve Leblebiciler- Akdeniz, M. (2012). Otonom sinir sistemi anatomisi ve değerlendirilmesi. Türkiye Fiziksel Tıp ve Rehabilitasyon Dergisi, 58(1), 1-5.
4. Basso-Vanelli, R. P., Pires di Lorenzo, V. A., Labadessa, I. G., Regueiro, E. M. G., Jamami, M., Gomes, E. L. F. D., ve Costa, D. (2016). Effects of inspiratory muscle training and calisthenics-and-breathing exercises in COPD with and without respiratory muscle weakness. Respiratory Care, 61(1), 50–60.
5. Bayrakdar, A., Demirhan, B., ve Zorba, E. (2019). The effect of calisthenics exercises of performed on stable and unstable ground on body fat percentage and performance in swimmers. MANAS Sosyal Araştırmalar Dergisi, 8(3), 2979-2992.
6. Baysal, A., (2012). Beslenme. Hatiboğlu Yayınevi, Ankara.
7. Çakir, E., ve Şenel, O. (2017). Effect of cold water immersion on performance. Euro J Sport Sci 3(12), 419-428.
8. Çakir, E., Yuksek, S., Asma, B., ve Arslanoglu, E. (2016). Effects of different environment temperatures on some motor characteristics and muscle strength. Int J Environ SciEduc, 11(10), 3985-3993.

9. Chiu, P.H., Wang, H.H., ve Chen, Y.C. (2007). Designing a measurement system for taekwondo training. Journal of Biomechanics, 40, S619.
10. Cigerci, A. E., ve Genc, H. (2020). The effect of calisthenics exercises on body composition in soccer players. Prog. Nutr, 22(1), 94-102.
11. Çinarli, F. S., Ölmez, S. B., Namaldi, S. E. D. A., Karanfil, E., Güllü, K., ve Soylu, A. R. (2020). An examination of thigh muscle activations in bridge-plank exercises performed on different grounds. Türk Fizyoterapi ve Rehabilitasyon Dergisi, 31(2), 156-162.
12. De Souza Santos, D., de Oliveira, T. E., Pereira, C. A., Evangelista, A. L., Sales, D., Bocalini, R. L. R., ... ve Teixeira, C. V. L. S. (2015). Does a calisthenics-based exercise program applied in school improve morphofunctional parameters in youth? Journal of Exercise Physiology Online, 18(6), 52-61.
13. Erkılıç, A. O. (2015). Beden eğitimi ve spor yüksekokulunda eğitim gören genç erkek sporcularda morfolojik değişkenler ile üst ekstremiteden elde edilen anaerobik değerler arasındaki ilişkinin incelenmesi. Yüksek Lisans Tezi, Bartın Üniversitesi, Eğitim Bilimleri Enstitüsü.
14. Esmer, O., Eskiyecek, C. G. (2020). Adölesan basketbolcularda statik ve dinamik isınma-germe egzersizlerinin bazı motorik özelliklere etkisi. International Journal of Social and Humanities Sciences Research (JSHSR), 7(54), 1454-1459.
15. Farinatti, P., Rubini, E., Silva, E., ve Vanfraechem, J. (2014). Flexibility of the elderly after one-year practice of yoga and calisthenics. International journal of yoga therapy, 24(1), 71-77.
16. Faul, F. Erdfelder, E. Buchner, A. ve Lang, A. G. (2009). Statistical power analyses using G*Power 3.1: Tests for correlation and regression analyses. Behavior Research Methods, 41, 1149-1160
17. Gist, N. H., Freese, E. C., Ryan, T. E., ve Cureton, K. J. (2015). Effects of low-volume, high-intensity whole-body calisthenics on Army ROTC cadets. Military Medicine, 180(5), 492–498.
18. Greulich, T., Kehr, K., Nell, C., Koepke, J., Haid, D., Koehler, U., Koehler, K., Filipovic, S., Kenn, K., Vogelmeier, C., ve Koczulla, A. R. (2014). A randomized clinical trial to assess the influence of a three months training program (Gym-based individualized vs. Calisthenics-based non-invidualized) in COPD-patients. Respiratory Research, 15(1), 1–8.
19. Guerra, L. A., Dos Santos, L. R. A., Pereira, P. E., Lauria, V. T., De Lima, C., Evangelista, A. L., Teixeira, C. V. L. S. (2019). A low-cost and time-efficient calisthenics strength training program improves fitness performance of children. Journal of Physical Education and Sport, 19, 58-62.
20. Günay, M. (2019). Antrenman bilimi. Gazi Yayın Dağıtım.
21. Harman, E. A., Gutekunst, D. J., Frykman, P. N., Nindl, B. C., Alemany, J. A., Mello, R. P., ve Sharp, M. A. (2008). Effects of two different eight-week training programs on military physical performance. Journal of Strength and Conditioning Research, 22(2), 524–534.
22. Kale, M., Kaçoğlu, C., ve Gürol, B. (2014). Elektromyostimülasyon antrenmanlarının nöral adaptasyon ve sportif performans üzerine etkileri. Spor Bilimleri Dergisi, 25(3), 142-158.
23. Karacan, S. (2010). Effects of long-term aerobic exercise on physical fitness and postmenopausal symptoms with menopausal rating scale. Sci Sports 25(1), 39-46.
24. Kilit, B. (2022). Fonksiyonel Antrenmanlar. Spor Bilimlerinde Betimsel Metinler.Efe Akademi Yayınevi
25. López-Miñarro, P., Sáinz de Baranda, P., Rodríguez-García, P., ve Yuste, J. (2008). Comparison between sit-and-reach test and V sit-and-reach test in young adults. Gazz Med Ital, 167(4):135-42.
26. Markovic, G. (2007). Does plyometric training improve vertical jump height a metaanalytical review. British Journal Sports Medicine, 41, 349–355.
27. Marwat, N. M., Aslam, H., Hussain, A., Hassan, H., Asghar, E., Zafar, A., ve Ullah, H. (2021). Calisthenics training: effects on physical fitness (coordination, flexibility and endurance) of kabaddi players. PalArch's Journal of Archaeology of Egypt/Egyptology, 18(1), 5212-5220.
28. Matsushigue, K. A., Hartmann, K., ve Franchini, E. (2009). Taekwondo: Physiological Responses and Match Analysis. Journal of Strength and Conditioning Research, 23(4), 1112–1117.
29. Muratlı, S., Kalyoncu, O. ve Şahin, G. (2007). Antrenman ve müsabaka. Ladin Matbaası. İstanbul.
30. Noakes, T. D. (2000). Physiological models to understand exercise fatigue and the adaptations that predict or enhance athletic performance. Scandinavian Journal of Medicine & Science in Sports: Review Article, 10(3), 123-145.
31. Opar, D. A., Piatkowski, T., Williams, M. D., ve Shield, A. J. (2013). A novel device using the nordic hamstring exercise to assess eccentric knee flexor strength: A reliability and retrospective injury study. Journal of Orthopaedic & Sports Physical Therapy, 43(9), 636-640.
32. Panihar, U., ve Rani, D. (2022). The effect of calisthenics training on physical fitness parameters and sports specific skills of soccer players: A randomized controlled trial. Advances in Rehabilitation/Postępy Rehabilitacji, 36(2), 23-31.
33. Permsirivanich, W., Lim, A., ve Promrat, T. (2006). Long stick exercise to improve muscular strength and flexibility in sedentary individuals. Southeast Asian journal of tropical medicine and public health, 37(3), 595.
34. Petrakis, D., Bassa, E., ve Papavasileiou, A. (2019). Αcute effect of two different postactivation potentiation running protocols on sprint performance of preadolescent boys. Multidisciplinary Digital Publishing Institute Proceedings, 25(1), 28.
35. Poti, K., ve Upadhye, J. A. (2019). Effect of calisthenics workouts for weight loss and flexibility. International Journal of Physiology, Nutrition and Physical Education, 5, 13-15.
36. Rogers, K., ve Gibson, A. L. (2009). Eight-week traditional mat Pilates training-program effects on adult fitness characteristics. Research Quarterly for Exercise and Sport, 80(3), 569-574.
37. Şahin, E., ve Özdal, M. (2020). Effect of core exercises on balance and vertical jump of 12-14 aged female volleyball players. European Journal of Physical Education and Sport Science. 6(4), 47-54.
38. Sevim, Y. (2010). Antrenman bilgisi. Fil Yayınevi, Ankara.
39. Srivastava, R. (2016). Effect of pilates, calisthenics and combined exercises on selected physical motor fitness. New Delhi: Isara Publications.
40. Staud, R., Vierck, C.J., Cannon, R.L., Mauderli, A.P., ve Price, D.D. (2001). Abnormal sensitization and temporal summation of second pain (wind-up) in patients with fibromyalgia syndrome. Pain, 91(1-2), 165-175.
41. Stolen, T., Chamari, K., Castagna, C., Wisloff, U. (2005). Physiology of soccer. Sports Med, 35(6), 501-536.
42. Sudarson, R. (2019). Effects of pilates, callisthenics and plyometric training on physical performance of volleyball players: A comparative study. Doctoral Dissertation, KG College of Physiotherapy. Coimbatore.
43. Tabachnick, B. G., ve Fidell, L. S. (2013). Using multivariate statistics. MA: Pearson, Boston.
44. Thomas, E., Bianco, A., Mancuso, E. P., Patti, A., Tabacchi, G., Paoli, A., Messina, G., ve Palma, A. (2017). The effects of a calisthenics training intervention on posture, strength and body composition. Isokinetics and Exercise Science, 25(3), 215–222.
45. Turkoglu, M. (1993). Definition and measurement of pain. Yegül İ. (ed). Pain and treatment. Production Printing, İzmir.
46. Uludag, B. (2005). Memory of pain. Agri, 17(4), 10–16.
47. Vaczi, M., Tollar, J., Meszleri B., Juhasz, I., ve Karsai, I. (2013). Short-term high intensity plyometric training program improves strength, power and agility in male soccer players. J Hum Kinet, 28(36),17-26.
48. Yılmaz, G., ve Şengür, E. (2021). Sporda çeviklik. Duvar Kitapevi, İzmir.
49. Young, W., James, R., ve Montgomery, (2002). Is muscle power related to running speed with changes of direction? J Sports Med Phys Fitness, 42(3), 282-288.
50. Yüksek, S., ve Ölmez, C. (2020). Development of Olmez & Yuksek taekwondo kyorugi performance evaluation scale. Research in Sports Science, 10(1), 1–6.