The Effect of Regularly Applied Dynamic and Static Stretching Exercise Program on Flexibility of Individuals with Low Physical Activity Level

Abstract

Aim: This study was conducted to compare the effects of dynamic and static stretching exercises applied to individuals with low physical activity levels for 6 weeks on the flexibility ability of the back and leg areas.

Methods: The sample group of the study consisted of people aged 18-30 (n=19 men, n=16 women) who have not met the lowest amount of physical activity recommended by the World Health Organization (WHO) for adults for the last 6 months. In the study, randomized experimental research model with pre-test, mid-test, post-test design was used. Piriori power analysis was performed with the G-Power program at the beginning of the study to determine the required sample size. Using the block randomization technique, two groups were formed as dynamic stretching (DS) (n = 19) and static stretching (SS) (n = 16). DS exercise program was applied to the dynamic stretching group for 20 minutes 3 days a week for 6 weeks. SS program was applied to the SS group under the same conditions. The flexibility values of the research group were repeated 3 times, at the beginning of the study, in the 3rd week and at the end of the study, with the Takei brand digital Flexion Meter device. In the evaluation of the data, Two Way Repeated Measures Analysis of Variance and comparison test in paired groups with Bonferroni correction were used.

Results: A statistically significant difference was observed between the flexibility scores of the participants in the DS and SS groups in terms of time and group * time interaction (p <0.05). On the other hand, a statistically significant difference was observed in all pairwise combinations between the measurements of the DS group (p <0.05).

Conclusion: As a result, it can be seen that regular DS exercises with individuals with low physical activity levels have a higher effect on flexibility ability in the back and leg areas compared to SS exercises.

Keywords

• Dynamic Stretching
• Flexibility
• Static Stretching

Düzenli Uygulanan Dinamik ve Statik Germe Egzersiz Programının Düşük Fiziksel Aktivite Seviyesine Sahip Bireylerin Esneklik Özelliğine Etkisi

Abstract

Amaç: Bu araştırma düşük fiziksel aktivite seviyesine sahip bireylere 6 hafta süre ile uygulanan dinamik ve statik germe egzersizlerinin, bireylerin sırt ve bacak bölgesi esneklik yetileri üzerindeki etkisini karşılaştırmak amacıyla yapıldı.

Materyal ve Metot: Araştırmanın örneklem grubunu, Dünya Sağlık Örgütünün (WHO) yetişkinler için tavsiye ettiği en düşük fiziksel aktivite miktarını son 6 aydır karşılamayan 18-30 yaş aralığındaki kişiler (n=19 erkek, n=16 kadın) oluşturdu. Araştırmada ön-test, ara-test, son-test desenli, randomize deneysel araştırma modeli kullanıldı. Araştırma öncesinde gerekli örneklem sayısını belirlemek için G-Power güç analizi programı ile piriori güç analizi yapıldı. Blok randomizasyon tekniği kullanılarak dinamik germe (DG) (n=19) ve statik germe (SG) (n=16) grubu olmak üzere iki grup oluşturuldu. DG grubuna 6 hafta boyunca haftada 3 gün, 20 dk. süre ile dinamik germe egzersiz programı uygulandı. SG grubuna ise aynı koşullarda SG programı uygulandı. Araştırma grubunun esneklik değerleri Takei marka dijital Fleksiyon Metre cihazı ile araştırmanın başında, 3. haftada ve araştırmanın sonunda olmak üzere 3 kez tekrarlandı. Verilerin değerlendirilmesinde Tekrarlı Ölçümlerde İki Yönlü Varyans Analizi ve Bonferroni düzeltmeli eşleştirilmiş gruplarda karşılaştırma testi kullanıldı.

Bulgular: DG ve SG grubunda yer alan katılımcıların esneklik puan ortalamaları arasında zaman ve grup*zaman etkileşimi açısından istatistiksel olarak anlamlı fark görüldü (p<0.05). Diğer taraftan DG grubunun ölçümleri arasında yapılan tüm ikili kombinasyonlarda istatistiksel açıdan anlamlı fark görüldü (p<0.05).

Sonuç: Sonuç olarak düşük fiziksel aktivite düzeyine sahip bireyler ile düzenli olarak uygulanan DG egzersizlerinin, SG egzersizlerine kıyasla sırt ve bacak bölgesi esneklik yetileri üzerinde daha yüksek bir etkiye sahip olduğu söylenebilir.

Keywords

• Dinamik Germe
• Esneklik
• Statik Germe

References

1. A. Becerra-Fernández, C., Merino-Marban, R., & Mayorga-Vega, D. (2016). Effect of a physical education-based dynamic stretching program on hamstring extensibility in female high-school students. Kinesiology, 48.(2.), 258-266. https://doi.org/10.26582/k.48.2.3
2. Aguilar, A. J., DiStefano, L. J., Brown, C. N., Herman, D. C., Guskiewicz, K. M., & Padua, D. A. (2012). A Dynamic Warm-up Model Increases Quadriceps Strength and Hamstring Flexibility. The Journal of Strength & Conditioning Research, 26(4), 1130–1141. https://doi.org/10.1519/JSC.0b013e31822e58b6
3. Behm, D. G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology, 111(11), 2633-2651. https://doi.org/10.1007/s00421-011-1879-2
4. Carvalho, F. L. P., Carvalho, M. C. G. A., Simão, R., Gomes, T. M., Costa, P. B., Neto, L. B., Carvalho, R. L. P., & Dantas, E. H. M. (2012). Acute Effects of a Warm-Up Including Active, Passive, and Dynamic Stretching on Vertical Jump Performance. The Journal of Strength & Conditioning Research, 26(9), 2447–2452. https://doi.org/10.1519/JSC.0b013e31823f2b36
5. Chaouachi, A., Castagna, C., Chtara, M., Brughelli, M., Turki, O., Galy, O., Chamari, K., & Behm, D. G. (2010). Effect of Warm-Ups Involving Static or Dynamic Stretching on Agility, Sprinting, and Jumping Performance in Trained Individuals. The Journal of Strength & Conditioning Research, 24(8), 2001–2011. https://doi.org/10.1519/JSC.0b013e3181aeb181
6. Chen, C.-H., Chen, T. C., Jan, M.-H., & Lin, J.-J. (2015). Acute Effects of Static Active or Dynamic Active Stretching on Eccentric-Exercise-Induced Hamstring Muscle Damage. International Journal of Sports Physiology and Performance, 10(3), 346-352. https://doi.org/10.1123/ijspp.2014-0206
7. Dwyer, G., & Davis, M. (2008). ACSM’s health related physical fitness manual.
8. Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I.-M., Nieman, D. C., & Swain, D. P. (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise. Medicine and science in sports and exercise, 43(7), 1334-1359.

9. Gipson, A., Jones, J., Ritchey, E., Murphy, C., Grimes, H., & Coons, J. (2014). The Acute Effects of a Dynamic Stretching Protocol on Wingate Performance. International Journal of Exercise Science, 7(4). https://digitalcommons.wku.edu/ijes/vol7/iss4/2
10. Holt, L. E., Pelham, T. W., & Burke, D. G. (1999). Modifications to the Standard Sit-and-Reach Flexibility Protocol. Journal of Athletic Training, 34(1), 43-47.
11. Kabesova, H., Potuznikova, T., Hrbkova, V., Cisarova, P., Cerna, L., & Vaneckova, J. (2016). The influence of 12 weeks application of dynamic and static stretching on the range of joint mobility for the group of soccer players. ARCHIVES OF BUDO SCIENCE OF MARTIAL ARTS AND EXTREME SPORTS, 12, 191-196.
12. Kendall, B. J. (2017). The Acute Effects of Static Stretching Compared to Dynamic Stretching with and without an Active Warm up on Anaerobic Performance. International Journal of Exercise Science, 10(1), 53-61.
13. Kovacs, M. (2009). Dynamic Stretching: The Revolutionary New Warm-up Method to Improve Power, Performance and Range of Motion. Simon and Schuster.
14. Kurt, C., & Fırtın, İ. (2016). Comparison of the acute effects of static and dynamic stretching exercises on flexibility, agility and anaerobic performance in professional football players. Turkish Journal of Physical Medicine & Rehabilitation/Turkiye Fiziksel Tip Ve Rehabilitasyon Dergisi, 62(3).
15. Perret, C., Poiraudeau, S., Fermanian, J., Colau, M. M. L., Benhamou, M. A. M., & Revel, M. (2001). Validity, reliability, and responsiveness of the fingertip-to-floor test. Archives of Physical Medicine and Rehabilitation, 82(11), 1566-1570. https://doi.org/10.1053/apmr.2001.26064
16. Physical Activity Guidelines Advisory Committee. (2018). Physical activity guidelines advisory committee scientific report. Washington, DC: US Department of Health and Human Services, 2018, F2-33.
17. Reid, A. (2017). The Science of Stretching. Crowood Press.
18. Ryan, E. D., Everett, K. L., Smith, D. B., Pollner, C., Thompson, B. J., Sobolewski, E. J., & Fiddler, R. E. (2014). Acute effects of different volumes of dynamic stretching on vertical jump performance, flexibility and muscular endurance. Clinical Physiology and Functional Imaging, 34(6), 485-492. https://doi.org/10.1111/cpf.12122
19. Schwellnus, M. (2008). Flexibility and joint range of motion. Rehabilitation of Sports Injuries: Scientific Basis, 232.
20. Silveira, G., Sayers, M., & Waddington, G. (2011). Effect of dynamic versus static stretching in the warm-up on hamstring flexibility. The Sport Journal, 14(1).
21. Simic, L., Sarabon, N., & Markovic, G. (2013). Does pre‐exercise static stretching inhibit maximal muscular performance? A meta‐analytical review. Scandinavian journal of medicine & science in sports, 23(2), 131-148.
22. Su, H., Chang, N.-J., Wu, W.-L., Guo, L.-Y., & Chu, I.-H. (2017). Acute Effects of Foam Rolling, Static Stretching, and Dynamic Stretching During Warm-ups on Muscular Flexibility and Strength in Young Adults. Journal of Sport Rehabilitation, 26(6), 469-477. https://doi.org/10.1123/jsr.2016-0102
23. WHO. (2018). Global action plan on physical activity 2018–2030: More active people for a healthier world. World Health Organization.
24. Zakaria, A. A., Kiningham, R. B., & Sen, A. (2015). Effects of static and dynamic stretching on injury prevention in high school soccer athletes: A randomized trial. Journal of sport rehabilitation, 24(3), 229-235.