Hatice Çağla ÖZDAMAR, Özgen KILIÇ ERKEK, Habip ESER AKKAYA, Emine KILIÇ TOPRAK, Z. Melek BOR KÜÇÜKATAY

Randomize kontrollü bir çalışma: sağlıklı genç erkeklerde 10 haftalık Nordic Hamstring egzersiz eğitimi ve onu izleyen egzersizi bırakma süreçlerinin etkileri

Amaç: Nordic Hamstring Egzersizi (NHE) hamstring kas kuvvetini arttırmak ve yaralanmaları önlemek amacıyla kullanılmaktadır. NHE'nin akut, uzun süreli ve egzersizi bırakma (detraining) süreçlerinde demografik veriler, esneklik, anaerobik güç, kas hasarı, yorgunluk, oksidatif stres, kan laktat seviyeleri üzerindeki etkilerinin ortaya konması amaçlanmıştır.Gereç ve yöntem: 40 sağlıklı, sedanter erkek gönüllü birey deneylere katılmıştır. 20 deneğe 10 haftalık ilerleyici NHE ve takiben detraining uygulanmıştır. Kas mimarisi ultrasonografik ölçümle ve kas sertliği strain elastografi ile belirlenmiştir. Anaerobik güç, çift ayak durarak uzun atlama ve dikey sıçrama ile esneklik otur-uzan testleriyle değerlendirilmiştir. Kreatin kinaz aktivitesi, oksidan/antioksidan parametreler venöz kandan ticari kitler aracılığıyla ölçülmüştür.Bulgular: NHE, deneklerin kilo vermesini sağlamış; egzersizin 5 hafta boyunca bırakılması ile verilen kilolar geri alınmıştır. Egzersiz deneklerin gonyometre ile ölçülen diz açılarında artışa neden olmuş; bu artış egzersizi bırakma ile geri dönmemiştir. 10 haftalık NHE anaerobik performansta egzersizin bırakılmasıyla kısmen geri dönen artışa sebep olmuştur. NHE, biceps femoris uzun başı alanı ve pennasyon açısında 10 haftalık egzersizi bırakma ile geri dönen bir artış oluşturmuştur. Her egzersiz seansını takiben bireylerin kan laktat düzeyinde, kas ağrısında ve yorgunlukta artış tespit edilmiştir. NHE oksidan/antioksidan parametrelerde değişiklik oluşturmazken; 5 haftalık egzersizi bırakma ile total oksidan kapasite (TOK) ve oksidatif stres indeksi (OSI)’nde artışa sebep olmuştur. 10 haftalık egzersizi bırakma süreci bu parametrelerin yeniden azalmasına neden olmuştur.Sonuç: 10 haftalık ilerleyici NHE ile elde edilen kazanımların çoğunun 5 haftalık detraining ile geri döndüğü gözlenmiştir. Verilerimiz kas gücü ve performansı arttırmak için seçilebilecek egzersiz tipi hakkından yol gösterici olabilir.

Anahtar Kelimeler:

Nordic Hamstring Egzersizi (NHE), detraining, anaerobik güç, oksidatif stres, kreatin kinaz

A randomized controlled trial: effectiveness of 10-week Nordic Hamstring exercise training and subsequent detraining in healthy young men

Purpose: Nordic Hamstring Exercise (NHE) is used to increase hamstring muscle strength, prevent injuries. We aimed to reveal the acute, long-term effects of NHE, followed by detraining on demographic measurements, flexibility, anaerobic power, damage, fatigue, oxidative stress, blood lactate levels. Material and method: A total of 40 sedentary healthy male participated the experiments. 20 of them underwent 10 weeks of progressive NHE followed by detraining. Muscle architecture was determined by ultrasonography, strain ratio by elastography. Anaerobic power was assessed by standing long jump, vertical jump, flexibility by sit reach tests. Creatine kinase activity, oxidant/antioxidant parameters were measured by commercial kits. Results: NHE allowed subjects to lose weight, which was reversed by detraining of 5 weeks. Exercise caused an increase in knee angles that wasn’t affected by detraining. 10-week NHE caused a partially reversed increase in anaerobic performance upon detraining. NHE resulted in increment of biceps femoris long head area, pennation angle which were reversed by detraining of 10-weeks. Blood lactate, muscle pain, fatigue were increased after each exercise session. NHE didn’t change oxidative stress but, 5-week detraining resulted in an increase in total oxidant capacity, oxidative stress index. Detraining of 10 weeks caused a reduction of these parameters. Conclusions: It has been observed that most of the gains obtained with 10-week progressive NHE are reversed with 5-week detraining. These results may guide the selection of the exercise type to increase performance and muscle strength.

Keywords:

Nordic hamstring exercise (NHE), detraining, anaerobic power, oxidative stress, creatine kinase,

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