Alt Ekstremiteye Uygulanan Kan Akışı Kısıtlama Antrenmanının Bacak Hacmi Bacak Kütlesi ve Bacak Kuvveti Üzerine Etkisinin İncelenmesi

Öz

Amaç: Günümüzde sporcuların kuvvetlerini geliştirmek için farklı antrenman yöntemleri kullanılmaktadır. Bu sebeple birden fazla antrenman metodu bulunmakta ve bu metotların da birbirinden farklı etkileri olabilmektedir. Kuvvet gelişimi için uygulanan yöntemlerden birisi de kan akışı kısıtlama antrenman metodudur. Bu çalışmanın amacı, alt ekstremiteye kan akışı kısıtlama (KAK) yöntemi ile uygulanan düşük şiddetli kuvvet antrenmanının bacak hacmi, bacak kütlesi ve bacak kuvveti üzerine etkisinin incelenmesidir.

Materyal ve Metot: Çalışmaya 16-18 yaşları arasında 24 voleybolcu kadın gönüllü olarak katılmıştır. Katılımcılar kan akışı kısıtlama antrenman grubu (KAKG) ve klasik hipertrofi antrenman grubu (KHG) olarak 12 kişilik iki gruba ayrılmıştır. KAKG maksimal kuvvetlerinin %20-40’ı ile, KHG ise maksimal kuvvetlerinin %70-80’i ile dört hafta boyunca haftanın üç günü alt ekstremiteyi içeren ve beş hareketten oluşan bir antrenman programı uygulamıştır. Çalışmanın başlangıcında ve dört hafta sonunda katılımcıların segmental vücut analizleri Tanita BC 418 vücut analiz monitörüyle, bacak kuvvetleri bacak dinamometresi ile, bacak hacimleri Frustum yöntemi ile, bacak kütleleri ise Hanavan yöntemi ile belirlenmiştir.

Bulgular: Çalışma verilerinin analizinde Wilcoxon işaretli sıralar testi kullanılmıştır. İstatiksel analiz sonucunda, yağsız kütle ağırlığı (YKA), bacak kuvveti, bacak hacmi ve bacak kütlesi her iki grupta da artış gösterirken, bu artışın KAKG’de KHG’ye göre daha yüksek seviyede olduğu tespit edilmiştir.

Sonuç: KAK yöntemi ile uygulanan kuvvet antrenmanlarının hem düşük şiddette çalışılması hem de zamanın daha ekonomik kullanılması açısından KH antrenmanlarına güçlü bir alternatif yöntem olarak uygulanabileceği görülmüştür. Özellikle genç sporcuların kısa zamanda ağır yüklerin altına giremeyeceği göz önünde bulundurularak gençlerde kuvvet antrenmanlarının aşamalı olarak KAK yöntemi ile yapılması önerilebilir. 

Anahtar Kelimeler

• Kan Akışı Kısıtlama
• Klasik Hipertrofi
• Bacak kütlesi
• Bacak hacmi

Investigation of the Effect of Blood Flow Restriction Training Applied to the Lower Extremity on Leg Volume Leg Mass and Leg Strength

Öz

Aim: Today, different training methods are used to improve the strength of athletes. For this reason, there are more than one training method and these methods can have different effects from each other. One of the methods applied for strength development is the blood flow restriction (BFR) training method. The aim of this study is to examine the effect of low-intensity strength training applied to the lower extremity with blood flow restriction method on leg volume, leg mass and leg strength.

Methods: In this study, 24 girl volleyball players aged 16-18 participated voluntarily. Participants were divided into two groups of 12 as blood flow restriction training group (BFRG) and classical hypertrophy training group (CHG). Participants applied a training program consisting of 5 exercise involving the lower extremities 3 days a week for 4 weeks. The BFRG applied 20-40% of their maximal strength and the CHG applied a training program consisting of five movements, including the lower extremities, three days a week for four weeks, with 70-80% of their maximal strength. At the beginning of the study and at the end of the four weeks, segmental body composition analyzes of the participants were determined with the Tanita BC 418 body analysis monitor, leg strengths were determined by leg dynamometer, leg volumes were determined by the Frustum method, and leg masses were determined by the Hanavan method.

Results: Wilcoxon signed-rank test was used in the analysis of the study data. As a result of the statistical analysis, it was determined that total free fat mass (FFM), leg strength, leg volume and leg mass increased in both BFRG and CHG. It was also determined that this increase was higher in the BFRG than in the CHG.

Conclusion: It was concluded that strength training applied with the BFR method can be applied as a strong alternative method to CH training in terms of both working at low intensity and using time more economically. Regarding the fact that especially young athletes cannot be under heavy weights in a short time, it can be recommended to perform strength training with gradually BFR method among young people.

Anahtar Kelimeler

• Blood Flow Restriction
• Classical Hypertrophy
• Leg Mass
• Leg Volume

Kaynakça

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