CUTE EFFECT OF DIFFERENT WARM UP PROTOCOLS ON 1- REPETITION MAXIMUM SQUAT PERFORMANCE

Year 2018, Volume: 9 Issue: 3, 192 - 205, 14.12.2018

Muhammed Emin Kafkas , İsmail İlbak , Özgür Eken , FahriSafa Çınarlı Nurkan Yılmaz , Armağan Şahin Kafkas

https://doi.org/10.17155/omuspd.401041

Cited By: 7

Abstract

In this study, the aim was to define maximal squat
repetition performance (1-RM) of different warm up protocols. The sample group
of this study consists of 9 males (age: 25 ± 4.1 years, stature: 173.22 ± 8.46
cm, body mass: 75 ± 8.37 kg) who were doing regular fitness for at least 3
years. This group performed 4 different warm up protocols on non-consecutive
days. Warm up protocols were determined as follows: light jogging for only 5
minutes, light jogging and static warm up for 5 minutes, light jogging and
dynamic warm up for 5 minutes, light jogging for 5 minutes and proprioceptive
neuromuscular facilitation. "Repeated Measures Anova" test was used
to determine the effect of different warm up protocols on 1-RM of the study
data, and "Bonferroni" analysis of multiple comparison tests was used
to determine which warm up protocol was favored for the performance. As a
result of this study, participants' 1 maximal squat performance was found to be
statistically different between NW (120.56 kg), PNF (112.78kg), SW (106.67kg), DW
(122.22kg) respectively (p<0.05). Additionally, 1-RM squat performance
values were observed highest after dynamic warm up. Dynamic warm up protocols
are recommended to trainers and sportsmen in order to get more performance
before the squat movement.

Keywords

Dynamic, PNF, static, strength

FARKLI ISINMA PROTOKOLLERİNİN 1-MAKSİMUM TEKRAR SKUAT PERFORMANSI ÜZERİNE AKUT ETKİSİ

Abstract

Bu
çalışmada farklı ısınma protokollerinin 1-maksimal tekrar skuat performansına
(1-MT) etkisinin belirlenmesi amaçlandı. Araştırmanın örneklem grubunu en az 3
yıl düzenli fitness sporu yapan 9 erkek (yaş: 25 ± 4,1 yıl, boy: 173,22 ± 8,46
cm, vücut ağırlığı: 75 ± 8,37 kg) oluşturdu. Katılımcılar birbirini izlemeyen
günlerde 4 farklı ısınma protokolü uyguladılar. Isınma protokolleri olarak “5
dakika hafif tempo koşu (IUE)”, “5 dakika hafif tempo koşu ve statik ısınma (SI)”,
“5 dakika hafif tempo koşu ve dinamik ısınma (DI)”, “5 dakika hafif tempo koşu
ve proprioseptif nöromusküler fasilitasyon ısınma (PNF)” uygulandı. Araştırma
verilerinde farklı ısınma protokollerinin 1-MT üzerine etkisinin
belirlenmesinde “Repeated Measures Anova” testi, performansın hangi ısınma
protokolü lehine olduğunun tespitinde çoklu karşılaştırma testlerinden
“Bonferroni” analizi uygulandı. Sonuç olarak katılımcıların 1-MT skuat performansı
sırasıyla IUE (120.56 kg), PNF (112,78 kg), SI (106,67 kg), DI (122,22 kg)
arasında istatistiksel olarak farklılık olduğu tespit edildi (p<0,05). Ayrıca,
gönüllülerin skuat 1-MT performansı değerlerinin en fazla dinamik ısınma
sonrası görüldüğü belirlendi. Antrenör ve sporculara skuat hareketi öncesinde
performanstan daha çok verim alabilmeleri amacıyla dinamik ısınma uygulamaları önerilmektedir. 

Keywords

Dinamik, kuvvet, PNF, statik

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