FARKLI ISINMA PROTOKOLLERİNİN SIÇRAMA PERFORMANSINA AKUT ETKİLERİ

Bu araştırma, statik germe ve dinamik tipte ısınma egzersizinin dikey sıçrama performansına olan akut etkilerini ortaya koymak amacıyla yapılmıştır. 56 erkek katılımcı (yaş 21.6±2.1 yıl, boy 172.1±7.7 cm., beden ağırlığı 62.7±8.1 kg.) rastlantısal düzende ve birbirini izlemeyen günlerde 3 farklı ısınma rutinini gerçekleştirmişlerdir. Isınma protokolleri, 5 dakika jogging ve 2 tekrar 15 saniye süreli 5 statik statik germe (Metod A), 5 dakika jogging ve 2 tekrar 15 m. boyunca 12 dinamik tipte egzersiz (Metod B) ve son olarak sadece 5 dakika ısınma koşusundan (Metod C) oluşmuştur. Araştırma grubu her ısınma uygulamasından sonra dikey sıçrama testine tabi tutulmuşlardır. Verilerin analizi için tekrarlı ölçümlerde ANOVA ve LSD testleri kullanılmıştır. Verilerin analizi sonucunda dikey sıçrama yükseklikleri açısından, Metod C ile Metod A ve Metod B uygulamaları arasında istatistiksel farklar bulunmuştur (p<0.05). Bu araştırmanın bulgularına göre, düşük yoğunluklu aerobik nitelikli koşular sonrasında yapılan statik germe uygulamaları dikey sıçrama yüksekliğini negatif yönde, dinamik ısınma uygulamaları da pozitif yönde etkilemektedir

Anahtar Kelimeler:

Isınma, Statik germe, Dinamik egzersiz

ACUTE EFFECTS OF DIFFERENT WARM-UP PROTOCOLS ON VERTICAL JUMP PERFORMANCE

The aim of this study was to determine the acute effects of static stretching and dynamic warm-up exercises on vertical jump performance. Fifty-six man (age 21.6±2.1 years, length 172.1±7.7 cm, body weight 62.7±8.1 kg) were assigned randomly to 3 different warm-up routines on non-consecutive days. The warm-up protocols used were 5 minutes of jogging and 15 sec 2 repetitions of static stretching (Method A), 5 minutes of jogging and 15 m 2 repetitions 12 dynamic exercises (Method B), and finally only 5 minutes of jogging as the control (Method C). After each warm-up session, all the men were made to undertake a vertical jump test. Data was analyzed using repeated measures analyses of variance (ANOVA), and a statistically significant difference between the Method C, Method A and Method B groups with regards to vertical jump performance was established (p< 0.05). Based on these results, static stretching performed after aerobic exercises of mild intensity was found to hinder vertical jump performance, while dynamic warm-up was found to have a positive effect

Keywords:

Warm-up, Static stretching, Dynamic exercise,

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