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

Öz

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.

Anahtar Kelimeler

• Dynamic Stretching
• Flexibility
• Static Stretching

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

Öz

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.

Anahtar Kelimeler

• Dinamik Germe
• Esneklik
• Statik Germe

Kaynakça

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