The Effect of TRX Suspension Training on Physical Capacity of Young Sedentaries

Year 2021, Volume: 3 Issue: 1, 24 - 32, 30.04.2021

Serkan Pancar , Huseyin Topçu , Ramiz Arabacı , Tonguç Vardar

Abstract

The aim of the study was to investigate the effect of of suspension training on speed, flexibility, jump and strength of sedertary young men. Methods: A total of 30 male, who do not do regular physical activity, volunteered to participate in this study. Participants' mean age, height and weight and standard deviation are 18.41±1.25 year, 170.83 ± 4.61 cm, 69.88 ± 3.17 kg, respectively. The participates were randomly divided into two groups as the Control Group (CG-n: 15) and the Total Resistance Exercises group (TRX-n: 15). TRX training protocols were applied to the participants as 8 weeks, 3 days/week, 45 minutes/day. All performance tests and training protocols in the study were applied in a synthetic floor gym with a temperature of 20-24oC for 8 weeks. Flexibility, strength (plank), speed (30 m) and vertical jump performances of the participants were evaluated before (pre-test) and after (post-test) the training. Results: In the post-test comparisons of the TRX group and the CG, no difference was found in the speed and vertical jump performances (p>,05). However, a significant difference was found in favor of the TRX group in flexibility and strenght performances (p<,05). Conlusion: 8 weeks of TRX suspension training is thought to improve physical performance in sedentary young men.

Keywords

Physical fitness, strength, suspension training, TRX

References

• Alvurdu, S., Keskin, K. C., Koçak, M., Şenel, Ö., & Günay, M. (2019). Is Vertical Jump Associated with Change of Direction Ability in Soccer Players? A Pilot Study. The journal of eurasia sport sciences and medicine, 1(2), 57-64.
• Anderson, K. G., & Behm, D. G. (2004). Maintenance of EMG activity and loss of force output with instability. Journal strength and conditioning research, 18, 637-640.
• Bettendorf, B. (2010). TRX Suspension Training Bodyweight Exercises: Scientific Foundations and Practical Applications. San Francisco, CA: Fitness Anywhere Inc.
• Birinci, Y. Z., Şahin, Ş., Vatansever, Ş., & Pancar, S. (2019). The Effect of Physical Exercise on Brain-Derived Neurotrophic Factor (BDNF) in Elderly: a Systematic Review of Experimental Studies. Turkish journal of sports medicine, 54(4), 276-287.
• Birinci, Y.Z., Korkmaz, N.H., & Öztürk, İ.E. (2020). Can Exergames Use As an Educational Tool in Physical Education for Cognitive, Social, and Affective Domains? International journal of scientific and technological research, 6(6), 151-166.
• Byrne, J. M., Bishop, N. S., Caines, A. M., Feaver, A. M., & Pearcey, G. E. (2014). Effect of a suspension training system on muscle activation during the performance of a front plank exercise. Journal strength and conditioning research, 28(11), 3049-3055.
• Carbonnier, A., & Martinsson, N. (2012). Examining muscle activation for Hang Clean and three different TRX Power Exercises: A validation study. Halmstad University, Bachelor’s Thesis.
• Çavlan, P. (2017). Süspansiyon Egzersiz Programının Denge ve Fiziksel Performans Üzerine Etkileri. Eastern Mediterranean University, Master’s Thesis.
• Dawes, J. (2017). Complete guide to TRX suspension training. Human Kinetics.
• Fitness Anywhere, LLC., 2011, TRX - Suspension Training Course - Study Guide, San Francisco, California, p 9-22 .
• Gaetz, M., Norwood, J., & Anderson, G. (2004). EMG activity of trunk stabilizers during stable / unstable bench press. Canadian journal of applied physiology, 29, 48.
• Ghervan P. (2012). TRX – A n Alternative System For Handball Physical Training. Annals of “Dunarea De Jos” Universıty Of Galati Fascicle Xv Issn – 1454 – 9832 – 2014; Issn-L 1454 –9832
• Kirişçioğlu M, Biçer M, Pancar Z, Doğan İ. (2019). Effects of electromyostimulation training on body composition. Turkish journal of sport and exercise, 21(1), 34-37.
• McGill, S. M., Cannon, J., & Andersen, J. T. (2014). Analysis of pushing exercises: Muscle activity and spine load while contrasting techniques on stable surfaces with a labile suspension strap training system. The journal of strength & conditioning research, 28(1), 105-116.
• Melrose, D., & Dawes, J. (2015). Resistance characteristics of the TRX TM suspension training system at different angles and distances from the hanging point. Journal of athletic enhancement, 4(1), 2-5.
• Mihriay, M. (2020) Evaluation of 13-19 Years Old Youth Footballers with Eurofit Test Battery and Comparison of Application Results Between Age Groups. Journal of sports education, 4(3), 80-93.
• Mohamed, T. S. (2016). Effect Of TRX Suspension Training As A Prevention Program To Avoid The Shoulder Pain For Swimmers. Ovidius University Annals, Series Physical Education & Sport/Science, Movement & Health, 16(2).
• Nalbant, Ö., & Kinik, A. M. (2018). The Effect of Suspension Workout on Agility and Forces Performance in Elite Basketball Players. Journal of Education and Training Studies, 6(6), 128-133.
• Özdal M,Biçer M, Pancar Z. (2019). Effect on an eight-week core strength training on one-leg dynamic balance in male well-trained athletes. Biology of exercise, 15(1), 125-135.
• Özer Y, Bozdal Ö, Pancar Z. (2017). Acute Effect of Circuit Aerobıc and Traditional Aerobic Training on Hamstrıng Flexibility in Sedentary Women. European journal of physical education and sport science, 3(12), 268-275.
• Pastucha, D., Filipcikova, R., Bezdickova, M., Blazkova, Z., Oborna, I., Brezinova, J., ... & Bajorek, J. (2012). Clinical anatomy aspects of functional 3D training–case study. Biomed pap med fac Univ Palacky Olomouc Czech Repub, 156(1), 63-69.
• Paşaoğlu, H., Günay, M., Paşaoğlu, Ö., & Keskin, K. (2019). Egzersiz Biyokimyası Spor, Egzersiz, Sağlık: İnsan Performansının Biyokimyasal Temelleri. Ankara: Gazi Kitabevi.
• Santana, J. C., Vera-Garcia, F. J., & McGill, S. M. (2007). A kinetic and electromyographic comparison of the standing cable press and bench press. The journal of strength and condition research, 21, 1217-1277
• Smith, L. E., Snow, J., Fargo, J. S., Buchanan, C. A., & Dalleck, L. C. (2016) . The Acute and Chronic Health Benefits of TRX Suspension Training® in Healthy Adults. International journal of research in exercise physiology, 11(2), 1-15.
• Şenol, M., & Gülmez, İ. (2017). Effects of Functional Exercise Band (TRX) and Body Weight Resistance Training on Swimming Performance. Istanbul University journal of sport sciences, 7(1), 62-75.
• Tomljanovic, M., Spasic, M., Gabrilo, G., Uljevic, O., & Foretic, N. (2011). Effects of five weeks of functional vs. traditional resistance training on anthropometric and motor performance variables. Kinesiology, 43(2), 145-154.
• Topcu, H., & Arabaci, R. (2017). Acute effect of different warm up protocols on athlete’s performance. European journal of physical education and sport science, 3(8), 35-50.
• Ünver, F., Tekin, E., Uludag, V., & Şenol, H. (2020). Investigation of Injury Risk Factors in Adolescent Basketball Players. Turkish journal of sports medicine, 55(4), 300-307.
• Vural M, Özdal M, Pancar Z. (2019). Effects of inspiratory muscle training on respiratory functions and respiratory muscle strength in Down syndrome: A preliminary study. Isokinetics and exercise science. 27, 283–288.
• Wibowo, S., & Fathir, L. W. (2017, April). Effect of total body weight resistance exercise (TRX) on arms muscle power. In The 4th International Conference on Physical Education, Sport and Health (Ismina) and Workshop: Enhancing Sport, Physical Activity, And Health Promotion for a Better Quality of Life (p. 735).