Isınma Seansında Uygulanan Dinamik ve Statik Germe Egzersizlerinin Performans Üzerine Etkileri

Yıl 2019, Cilt: 2 Sayı: 1, 31 - 38, 20.03.2019

Suat Polat Çağlar Edis Fatih Çatıkkaş

Öz

Bu araştırmada 6 hafta süresince ısınma
seansında uygulanan statik ve dinamik esnetme türlerinin genç futbolculardaki
esneklik, sürat ve yön değiştirmeli koşular üzerindeki etkilerini ortaya koymak
amaçlandı. Çalışmaya İzmir genç amatör futbol liginde oynayan, toplam 16
kişiden oluşan gönüllü futbolcular katılmıştır (17,62±1,02 yaş, 176,25±0,072 cm
boy, 67,67±13,27 kg ağırlık).  İlk aşamada
ön test olarak(6 haftalık antrenman programı öncesinde) sporcuların uzan eriş
testleri, ikinci aşamada yön değiştirmeli koşu performansları, üçüncü aşamada
ise sürat yetisine ait özellikleri birer gün aralıklarla ölçüldü. Ölçümlerin
sonrasında ise 6 haftalık antrenman programı haftada 3 gün olacak şekilde
uygulandı. 6 haftalık antrenmanlar sonrasında son test aşamasında, ilk olarak
uzan eriş testleri, sonrasında yön değiştirmeli koşu performansları, üçüncü
aşamada ise sürat yetisine ait özellikleri birer gün aralıklarla ölçüldü. Elde
edilen verilere göre statik esnetme grubuna dâhil olan sporcuların otur eriş
düzeylerinde artış elde edilirken (p=0,07**), sürat ve yön değiştirmeli koşu
yetilerinde dinamik esnetme grubuna göre statik gruba ait değerlerde daha kötü
performans değerleri elde edilmiştir (p=0,03**). Dinamik esnetme uygulayan
grubun ise otur eriş testlerinde gelişim sağlanamamışken, yön değiştirmeli koşu
ve sürat yetilerinde statik gruba göre daha pozitif değerlere sahip oldukları
saptanmıştır. Bu çalışmanın sonucuna göre; 6 hafta boyunca ısınma seanslarında
uygulanan dinamik esnetme hareketleri statik esnetme hareketlerine göre sürat
ve yön değiştirmeli koşulara daha olumlu etki ettiği ortaya çıkartırken, statik
esnetme türünün eklem hareket genişliğine daha olumlu etkileri olduğu sonuçlarını
ortaya çıkartmıştır.

Anahtar Kelimeler

Esneklik yetisi, dinamik esneklik, statik esneklik, Isınmada esneklik

The Effects of Dynamic and Static Stretching Exercises During the Warm up on Performance

Öz

In
this study it is aimed to evaluate the performance of young footballers after
warming in a six-week training program by applying their static and dynamic
stretching exercises in different groups. 16 voluntary soccer players playing
in Izmir young amateur football league have taken part in the study (17.62±1.02
age, 176.25±0.072 cm height, 67.67±13.27 kg weight). Athletes were divided into
two groups as static flexibility and dynamic flexibility training. In the first
phase, is for the six-week training program, the sit and reach tests of
athletes; in the second phase, their speed ability are measured every other
day. After these measurements, 6-week training program is applied 3 days in a
week. Following this period, in the first phase the sit and reach tests of
athletes; in the second phase their level of speed and in the third phase the
features related to the speed ability are measured every other day. Looking at
the data derived from the study, it is seen that there is an increase in the
sit and reach levels of athletes who are in the static stretching group but
also they perform worse in speed abilities compared to those who are in dynamic
stretching group. When it comes to dynamic stretching group, it has been
founded that they have had no improvement in sit and reach tests yet they are
more positive in speed abilities than the ones in static stretching group.
According to the result of this study, it can be said that athletes will be
affected more positively from dynamic stretching exercises for the activities
requiring power and trainings must include more dynamic stretching exercises.

Anahtar Kelimeler

Ability of elasticity, dynamic elasticity, static elasticity, elasticity during warming

Kaynakça

• Aguilar, A.J., DiStefano, L.J., Brown, C.N., Herman, D.C., Guskiewicz, K.M. ve Padua A.P. (2012). A dynamic warm-up model increases quadriceps strength and hamstring flexibility. Journal of Strength and Conditioning Research. 26(4),1130-1141.
• Alemdaroğlu, U., Koz, M. ve Köklü, Y. (2012). Acute effects of stretching on performance. Hacettepe Journal of Sport Sciences, 68-76.
• Amiri-Khorasani, M. Ve Kellis, E. (2013). Static vs. dynamic acute stretching effect on quadriceps muscle activity during soccer instep kicking. Journal of Human Kinetics,39,37-47.
• Ayala, F. ve Andujar, P. (2010). Effect of 3 different active stretch durations on hip flexion range of motion. Journal of Strength and Conditioning Research, 24(2), 430-436.
• Bazett-Jones, D. M., Gibson, M. H. ve McBride, J. M. (2008). Sprint and vertical jump performances are not affected by six weeks of static hamstring stretching. Journal of Strength and Conditioning Research, 22, 25-31.
• Behm, D. G. ve Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology, 111, 2633-2651.
• Bradley, P. S. ve Portas, M. D. (2007). The relationship between preseason range of motion and muscle strain injury in elite soccer players. Journal of Strength and Conditioning Research, 21(4), 1155-1159.
• Çoknaz, H., Yıldırım, N. Ü. ve Özengin, N. (2008). Artistik cimnastikçilerde farklı germe sürelerinin performansa etkisi. Sportmetre Beden Eğitimi ve Spor Bilimleri Dergisi, 6,151-157.
• Enoka, R. M. (2002). Movement forces. Neuromechanics of Human Movement. Third ed. Champaign, IL: Human Kinetics.
• Göksu, Ö ve Yüksel, S. (2003). 10-12 Yaş bayan yüzücülere uygulanan sekiz haftalık dinamik germe egzersizlerinin esneklik gelişimi üzerine etkisi. İ.Ü.Spor Bilim Dergisi, 11(3),62-67.
• Kokkonen, J. Nelson, A.G. ve Cornwell, A. (1998). Acute Muscle Stretching In hitbits Maximal Strength Performance. Research Quarterly for Exercise and Sport, 69 (4), 411-415.
• LaRoche, D. P., Lussier, M. V. ve Roy, S. J. (2008). Chronic stretching and voluntary muscle force. The Journal of Strength & Conditioning Research, 22(2), 589-596
• Little, T ve Williams, A. G. (2006). Effects of different stretching protocols during warm-ups on high-speed motor capacities in professional soccer players. Journal of Strength and Conditioning Research, 20, 203-207.
• McMillian, D. J., Moore, J. H., Hatler, B. S ve Taylor, D. C. (2006). Dynamic vs. static-stretching warm-up: the effect on power and agility performance. Journal of Strength and Conditioning Research, 20, 492-499.
• Pagaduan, J. C., Pojskic, H., Uzicanin, E. ve Babajic, F. (2012). Effect of various warm-up protocols on jump performance in college football players. Journal of Human Kinetic, 35, 127-132.
• Paradisis, G. P., Pappas, P. T., Theodorou, A. S., Zacharogiannis, E. G., Skordilis, E. K. ve Smirniotou, A. S. (2014). Effects of static and dynamic stretching on sprint and jump performance in boys and girls. Journal of Strength and Conditioning Research, 28, 154-160.
• Parsons, L., Maxwell, N., Elniff, C., Jacka, M. ve Heerschee, N. (2008). 2nd Annual Symposium on Graduate Research and Scholarly Projects. Static vs. dynamic stretching on vertical jump and standing long jump. USA.
• Perrier, E. T., Pavol, M. J. ve Hoffman, M. A. (2011). The acute effects of a warm-up including static or dynamic stretching on countermovement jump height, reaction time, and flexibility. Journal of Strength and Conditioning Research, 25, 1925-1931.
• Power, K., Behm, D., Cahill, F., Carroll, M. ve Young, W. (2004). An acute bout of static stretching: effects on force and jumping performance. Medicine & Science in Sports & Exercise, 36(8), 1389-1396.
• Rubini, E. C., Costa, A. L. ve Gomes, P. S. (2007). The effects of stretching on strength performance. Sports Medicine, 37(3), 213-224.
• Samson, M., Button, D., Chaouachi, A. ve Behm, D., (2012). Effects of dynamic and statik stretching within general and activity specific warm-up protocols. Journal of Sports Science and Medicine 11, 279–285.
• Shrier, I. (1999). Stretching before exercise does not reduce the risk of local muscle injury: A critical review of the clinical and basic science literature. Clinical Journal of Sport Medicine, 9(4), 221-227.
• Shrier, I. (2004). Does stretching improve performance? A systematic and critical review of the literature. Clin J Sports Med 14, 267-273.
• Stølen, T., Chamari, K., Castagna, C. ve Wisløff, U. (2005). Physiology of soccer. Sports Medicine, 35(6), 501-536.
• Stone, M., Ramsey, M. W., Kinser, A. M., O'bryant, H. S., Ayers, C. ve Sands, W. A. (2006). Stretching: Acute and Chronic? The Potential Consequences. Strength & Conditioning Journal, 28(6), 66-74.
• Tilley, N. R. ve Macfarlane, A. (2012). Effects of different warm-up programs on golf performance in elite male golfers. Internatıonal Journal of Sports Physical Therapy, 7(4),388-95.
• Thacker, S. B.,Gilchrist, J., Stroup, D. F. ve Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports &Exercise, 36(3), 371-378.
• Tsolakis, C. ve Bogdanis, G. C. (2012). Acute effects of two different warm-up protocols on flexibility and lower limb explosive performance in male and female high level athletes. Journal of Sports Science and Medicine, 11(4), 669-675.
• Turki-Belkhiria, L., Chaouachi, A., Turki, O., Chtourou, H., Chtara, M., Chamari, K. ve Behm, D. G. (2014). Eight weeks of dynamic stretching during warm-ups improves jump power but not repeated or single sprint performance. European Journal of Sport Science, 14(1), 19-27.
• Ün, N., Yüktaşır, B. ve Ergun, N. (2002). Statik germe süresinin hamstring kas esnekliği üzerine etkisi. Fizyoterapi Rehabilitasyon, 13(2), 72-76.
• Weerapong, P., Hume, P. A. ve Kolt, G. S. (2004). Stretching: mechanisms and benefits for sport performance and injury prevention. Physical Therapy Reviews, 9(4),189-206.
• Weldon, S. M. ve Hill, R. H. (2003). The efficacy of stretching for prevention of exerciserelated injury: A systematic review of the literature. Journal of Manual Therapy 8(3), 141-150.
• Werstein, K.M. & Lund, R.J. (2012) The effects of two stretching protocols on the reactive strength index in female soccer and rugby players. Journal of Strength and Conditioning Research. 26, 1564-1567.
• Wilson, G. ]., Elliott, B. C., ve Wood, G. A (1992). Stretch shorten cycle performance enhancement through flexibility training. Medicineand Science in Sportsand Exercise, 24, 116-123.
• Wright, G., Williams, L. ve Greany, J., (2006). Foster Effect of Statik Stertching, Dynamic Stertching, an Warm-up on Active Hip Range of Motion and Vertical Jump. Medicine&Science in Sports & Exercise, 38 (5), 280-281.
• Yıldız, S., Çilli, M., Gelen, E. ve Güzel, E. (2013). Acute effects of differing duration of static stretching on speed performance Farklı sürelerde uygulanan statik germenin sürat performansına akut etkisi. Journal of Human Sciences, 10(1), 1202-1213.