Utku ALEMDAROĞLU, Yusuf KÖKLÜ, Mitat KOZ

Germe egzersizlerinin performans üzerine akut etkileri

Esneklik performansı etkileyen önemli bir motorik özelliktir. Geleneksel olarak sporla uğraşan bireylerin ısınmalarında; spor yaralanması sonrası spora dönüş için, spor yaralanmalarından korunma için, sportif performansı artırmak için önerilmektedir. Ancak son yıllarda yapılan çalışmalar esnekliğin özellikle patlayıcı kuvvet gerektiren hareketlerde performansı olumlu yönde etkilemediğini göstermektedir. Son dönemlerde giderek çoğalan araştırmalar germe egzersizlerinin spor yaralanmalarını önleyici rolünün oldukça az olduğunu, bununla birlikte performansı olumsuz yönde etkilediğini göstermektedir. Bu derleme performans öncesi yapılan germe egzersizlerinin etkilerini konu alan çalışmaları içermektedir ve germe egzersizlerinin süreleri, set sayıları, hangi performans öncesi hangi germe yönteminin kullanılması gerektiği ve ilerde yapılabilecek çalışmalarla ilgili tavsiyeler vermek amacıyla yapılmıştır.

Acute effects of stretching on performance

Flexibility is an essential fitness component that effects on performance. Stretching has long been used as a warm- up and for rehabilitation, injury prevention, health improvement and athletic performance. Although, several studies have examined pre-exercise stretching, questions remain about the potential effectiveness of different preexercise stretching methods, results of recent studies are useful for players and coaches. Recent reviews have suggested that pre-exercise static and PNF stretching may not enhance performance or effective performance negatively, while performance may be improved by using ballistic or dynamic stretching before sportive performance. The aim of this review, to made regarding preexercise stretching in various populations, the choose of stretching methods, timing of stretching and giving recommendations for future research.

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