Direnç antrenmanlarında tek veya çoklu set tercihinin bazı motorik testler üzerine etkisinin incelenmesi
Küçük Resim Yok
Tarih
2023
Yazarlar
Dergi Başlığı
Dergi ISSN
Cilt Başlığı
Yayıncı
İnönü Üniversitesi
Erişim Hakkı
info:eu-repo/semantics/openAccess
Özet
Amaç: Set sayısı bir antrenmanın hacmini hesaplarken oldukça önemli bir parametredir. Direnç egzersizleri sırasında set sayısı farklılığı fizyolojik, metabolik ve mekanik etkilere neden olabilmektedir. Bu bağlamda araştırma, direnç egzersizleri sırasında tek veya çoklu set tercihinin bazı motorik testler üzerine etkisini belirlemeyi amaçlamaktadır. Materyal ve Metot: Çalışmaya, en az 2 yıl boyunca aktif egzersiz yapan 34 kis?i dahil edildi. Katılımcılar, 3 farklı gruba randomize olarak atandı. Çalışmada ön test olarak antropometrik ve motorik performans o?lc?u?mleri yapıldı. 8 hafta uygulanan tüm vücut egzersiz programından sonra aynı testler, bir kez daha ölçüldü. Antropometrik o?lc?u?mlerde boy, vu?cut ağırlığı, VYO, YVA, BKI? (kg/m 2 ) ve çevre ölçüm deg?erleri alındı. Motorik performans testlerde ise el VAS, kavrama kuvveti, 20-metre sprint, dikey sıçrama, Yo-Yo IR-1, başüstü ve geriye sağlık topu fırlatma, 1-MT Bench Press ve 1-MT Squat deg?erleri alındı. Gönüllülerin uygulanan egzersiz protokolleri öncesi sonrası arasında fark olup olmadığı "Paired Samples T Testi" ile analiz edildi. Araştırmada anlamlılık düzeyi p<0.05 olarak kabul edildi. Bulgular: Tüm motorik testlerde Set-3 grubu, diğer iki gruba kıyasla daha anlamlı sonuçlar verdi. Set-1 grubunda ise kontrol grubuna kıyasla daha anlamlı sonuçlar tespit edildi. Göğüs, kalça ve uyluk çevreleri bakımından tüm gruplar arasından herhangi bir farklılık bulunmadı. Sonuç: Optimal hipertrofik yanıt için kişiler her egzersiz için 1 set yerine 2-3 set yapmaları daha efektif olabilir. Ayrıca, tek set pratikleri hipertrofiye neden olabilir, fakat 3 set pratiğinin hipertrofik gelişim açısından daha optimal olabileceğini düşünmekteyiz. Anahtar Kelimeler: Antrenman, direnç, güç, motorik, set
Aim: The number of sets is a very important parameter when calculating the volume of a workout. The difference in the number of sets during resistance exercises can cause physiological, metabolic and mechanical effects. In this context, the research aims to determine the effect of single or multiple set preference on some motoric tests during resistance exercises. Material and Method: Thirty-four people who exercised actively for at least 2 years were included in the study. Participants were randomly assigned to 3 different groups. Anthropometric and motoric performance measurements were made as a pre- test in the study. After 8 weeks of whole body exercise program, the same tests were measured once again. In anthropometric measurements, height, body weight, LBW, BFR, BMI (kg/m 2 ) and circumference measurement values were taken. In motoric performance tests, hand VAS, grip strength, 20-meter sprint, vertical jump, Yo-Yo IR-1, overhead and backward medicine ball throwing, 1-MT Bench Press and 1-MT Squat values were taken. Whether there was a difference between the volunteers before and after the exercise protocols applied was analyzed with the "Paired Samples T Test". Significance level was accepted as p<0.05 in the study. Results: In all motoric tests, the Set-3 group gave more significant results compared to the other two groups. More significant results were found in the Set-1 group compared to the control group. There was no difference between all groups in terms of chest, hip and thigh circumferences. Conclusion: For optimal hypertrophic response, it may be more effective for people to do 2-3 sets for each exercise instead of 1 set. In addition, single set practices may cause hypertrophy, but we think that 3 sets practice may be more optimal in terms of hypertrophic development. Keywords: Training, resistance, power, motoric, set
Aim: The number of sets is a very important parameter when calculating the volume of a workout. The difference in the number of sets during resistance exercises can cause physiological, metabolic and mechanical effects. In this context, the research aims to determine the effect of single or multiple set preference on some motoric tests during resistance exercises. Material and Method: Thirty-four people who exercised actively for at least 2 years were included in the study. Participants were randomly assigned to 3 different groups. Anthropometric and motoric performance measurements were made as a pre- test in the study. After 8 weeks of whole body exercise program, the same tests were measured once again. In anthropometric measurements, height, body weight, LBW, BFR, BMI (kg/m 2 ) and circumference measurement values were taken. In motoric performance tests, hand VAS, grip strength, 20-meter sprint, vertical jump, Yo-Yo IR-1, overhead and backward medicine ball throwing, 1-MT Bench Press and 1-MT Squat values were taken. Whether there was a difference between the volunteers before and after the exercise protocols applied was analyzed with the "Paired Samples T Test". Significance level was accepted as p<0.05 in the study. Results: In all motoric tests, the Set-3 group gave more significant results compared to the other two groups. More significant results were found in the Set-1 group compared to the control group. There was no difference between all groups in terms of chest, hip and thigh circumferences. Conclusion: For optimal hypertrophic response, it may be more effective for people to do 2-3 sets for each exercise instead of 1 set. In addition, single set practices may cause hypertrophy, but we think that 3 sets practice may be more optimal in terms of hypertrophic development. Keywords: Training, resistance, power, motoric, set
Açıklama
Anahtar Kelimeler
Spor, Sports
