Öz
The aim of this study is to examine the effect of strength training modified according to muscle pain on muscle development. 20 sedentary individuals (10 Standard strength group (SK), 10 Pain group (AG)) voluntarily participated in the study for 8 weeks, between the ages of 18-23. Strength training was applied to the standard strength group according to the Increasing Loading Protocol, which is one of the classical strength training methods. On the other hand, strength training modified according to the Wong-Baker Faces Muscle Pain Scale was applied to the pain group. At the beginning of the study and at the end of the eight-week training, the maximal forces and diameter-circumference measurements of each movement were determined. Within-group differences were determined by Wilcoxon Signed Ranks test and differences between groups were determined by Mann Whitney U test. As a result, it has been determined that the effect of strength training modified according to muscle pain severity on muscle strength development is significantly higher than the classical increasing load principle. For the development of muscle strength, it is thought that the intensity of pain in the trained muscle groups of the athlete before the training is an important criterion that can be used in determining the intensity and intensity of the load in the following training.
Anahtar Kelimeler
Delayed onset muscle soreness Muscle development Strength training
Kaynakça
- Akdağcık, İU. (2014). Bench Press tekniğinde bir tekrarda kaldırılan maksimum ağırlığın indirect olarak araştırılması. International Journal of Human Sciences. 11(1), 177-191.
- American College of Sports Medicine (ACSM) (2009). American college of sports medicine position stand. Progression models in resistance training for healthy adults. Medicine and Science in Sports and Exercise. 41(3), 687–708.
- Behm, DG. (1995). Neuromuscular implications and applications of resistance. Journal of Strength and Conditioning Research. 264-274.
- Behm, DG., Sale, DG. (1993). Velocity specificity of resistance training. Sports Medicine. 15(6), 374-388.
- Bompa, TO. (1990). Theory and metodology of training. Dubuque: Kendall / Hunt Pub.
- Brzycki, M. (1993). Strength testing- predicting a one-rep max from reps to fatigue. Journal of Physical Education, Recreation and Dance. 64, 88-90.
- Cheung, K., Hume., PA, Maxwell, L. (2003). Delayed onset muscle soreness: treatment strategies and performance factors. Sports Medicine. 33(2), 145-164.
- Cormie, P., McGuigan, MR., Newton, RU. (2011). Developing maximal neuromuscular power: part 2- training considerations for improving maximal power production. Sports Medicine. 41(2), 125–146.
- Çolakoğlu, F., Şenel, Ö. (2003). Sekiz haftalık aerobik egzersiz programının sedanter orta yaşlı bayanların vücut kompozisyonu ve kan lipidleri üzerindeki etkileri. Ankara Üniversitesi Beden Eğitimi ve Spor Bilimleri Dergisi. 1(1), 57-61.
- De Freitas, JM., Beck, TW., Stock, MS., Dillon, MA., Kasishke, PR. (2011). An examination of the time course of training-induced skeletal muscle hypertrophy. European. Journal of Applied Physiology 111: 2785-2790.
- Gulick, DT., Kimura, IF. (1996). Delayed onset muscle soreness: what is it and how do we treat it? Journal of Sport Rehabilitation 5(3), 234-243.
- Hale, J. (2006) Adapting your workout to suit your muscle fibre type. Brian Mackenzie's Successful Coaching. 6-7,
- Harrison, GG., Buskirk, ER., Carter, JE, et al. (1988) Skinfold Thicknesses and Measurement Technique. içinde: (Eds)
- Lohman, TG, Roche, AF & Marorell, R. Anthropometric Standardization Reference Manual. Illinois: Human Kinetics Books.
- Haugen, T., Seiler, S., Sandbakk, Ø., Tønnessen, E. (2019). The training and development of elite sprint performance: an integration of scientific and best practice literature. Sports Med Open. 5, 44.
- Hazar, S. (2004). Egzersize bağlı iskelet ve kalp kası hasarı. Spormetre Beden Eğitimi ve Spor Bilimleri Dergisi. 2(3), 119-126.
- Hazar, S., Erol, E., Gökdemir, K. (2006). Kuvvet antrenmanı sonrası oluşan kas ağrısının kas hasarıyla ilişkisi. Gazi Beden Eğitimi ve Spor Bilimleri Dergisi. 11(3), 49-58.
- Kellmann, M. (2010). Preventing overtraining in athletes in high-intensity sports and stress/recovery monitoring. Scand J Med Sci Sports. 20(2), 95-102.
- Kenneally, M., Casado, A., Santos-Concejero, J. (2018). The effect of periodization and training intensity distribution on middle- and long-distance running performance: a systematic review. Int J Sports Physiol Perform. 13(9), 1114-1121.
- Kraemer, WJ., Ratamess, OH. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine Science in Sports Exercise. 36(4), 674-688.
- Krentz, JR., Farthing, JP. (2010). Neural and morphological changes in response to a 20-day intense eccentric training protocol. Eur J Appl Physiol. 110, 333–340
- Lee, J., Goldfarb, AH., Rescino, MH., Hegde, S., Patrick, S., Apperson, K. (2002). Eccentric exercise effect on blood oxidative-stress markers and delayed onset of muscle soreness. Medicine Science Sports Exercise. 34(3), 443-448.
- Loturco, I., Kobal, R., Kitamura, K., et al. (2017). Mixed training methods: effects of combining resisted sprints or plyometrics with optimum power loads on sprint and agility performance in professional soccer players. Frontiers in physiology. 8: 1034.
- Loturco, I., Pereira, LA., Reis, VP., et al. (2020). Power training in elite young soccer players: Effects of using loads above or below the optimum power zone. Journal Of Sports Sciences. 38(11-12), 1416-1422.
- Nosaka, K., Lavender, A., Newton, M., Sacco, P. (2003). Muscle damage in resistance training: Is muscle damage necessary for strength gain and muscle hypertrophy? IJSHS 1, 1–8.
- Ocak, Y., Tortop, Y. (2013). Kadınlarda halk oyunları çalışmalarının bazı fiziksel uygunluk parametreleri üzerine etkisinin incelenmesi. Spor ve Performans Araştırmaları Dergisi. 4(1): 46-54.
- Ratamess, NA., Chiarello, CM., Sacco, AJ., et al. (2012). The effects of rest interval length manipulation of the first upper-body resistance exercise in sequence on acute performance of subsequent exercises in men and women. J Strength Cond Res. 26(11), 2929-2938.
- Schoenfeld, BJ. (2012). Does exercise-induced muscle damage play a role in skeletal muscle hypertrophy? Journal of Strength and Conditioning Research. 26(5): 1441-1453.
- Smith, LL., Miles, MP. (2000). Exercise-induced muscle injury. Exercise and Sport Science. 163-173.
- Stone, ME., Johnson, R, Carter, D. (1979). A short term comparison of two different methods of resistive training on leg strength and power. Athl Train. 14, 158-60.
- Tamer, K. (2000). Sporda fiziksel fizyolojik performansın ölçülmesi. Bağırgan yayımevi, 48–49.
- Wilmore, JH., Costill, DL. (2004). Physiology of sport and exercise. 3rd Ed. Hong Kong: Human Kinetics.
- Wilson, G., Murphy, AJ., Walshe, AD. (1997). Performance benefits from weight and plyometric training: effects of initial strength level. Coaching Sport Sci. J 2(1), 3-8.
- Wilson, GJ., Newton, RU., Murphy, AJ., Humphries, BJ. (1993). The optimal training load for the development of dynamic athletic performance. Medicine Science in Sports Exercise. 25 (11), 1279-1286
Öz
Bu çalışmanın amacı kas ağrısına göre modifiye edilen kuvvet antrenmanının kas gelişimi üzerine etkisinin incelenmesidir. Çalışmaya 8 hafta süreyle 18-23 yaşları arasında sedanter 20 kişi (10 Standart kuvvet grubu (SK), 10 Ağrı grubu (AG)) gönüllü olarak katılmıştır. Standart kuvvet grubuna klasik kuvvet antrenman metotlarından olan Artan Yüklenme Protokolüne göre kuvvet antrenmanı uygulanmıştır. Ağrı grubuna ise Wong-Baker Faces Kas Ağrı Skalasına göre modifiye edilmiş kuvvet antrenmanı uygulanmıştır. Çalışmanın başında ve sekiz haftalık antrenmanlar sonunda uygulanan her hareketin maksimal kuvvetleri ve çap-çevre ölçümleri tespit edilmiştir. Grup içi farklılıklar Wilcoxon İşaretli Sıralar testi ile gruplar arasındaki fark ise Mann Whitney U testi ile belirlenmiştir. Sonuç olarak kas ağrısı şiddetine göre modifiye edilen kuvvet antrenmanlarının kas kuvveti gelişimine etkisinin klasik artan yüklenme prensibine göre anlamlı şekilde yüksek olduğu tespit edilmiştir. Kas kuvveti gelişimi için antrenman öncesi sporcunun antrene edilen kas guruplarındaki ağrı şiddetinin takip eden antrenmandaki yüklenme yoğunluğu ve şiddetinin belirlenmesinde kullanılabilecek önemli bir kriter olduğu düşünülmektedir.
Anahtar Kelimeler
Kaynakça
- Akdağcık, İU. (2014). Bench Press tekniğinde bir tekrarda kaldırılan maksimum ağırlığın indirect olarak araştırılması. International Journal of Human Sciences. 11(1), 177-191.
- American College of Sports Medicine (ACSM) (2009). American college of sports medicine position stand. Progression models in resistance training for healthy adults. Medicine and Science in Sports and Exercise. 41(3), 687–708.
- Behm, DG. (1995). Neuromuscular implications and applications of resistance. Journal of Strength and Conditioning Research. 264-274.
- Behm, DG., Sale, DG. (1993). Velocity specificity of resistance training. Sports Medicine. 15(6), 374-388.
- Bompa, TO. (1990). Theory and metodology of training. Dubuque: Kendall / Hunt Pub.
- Brzycki, M. (1993). Strength testing- predicting a one-rep max from reps to fatigue. Journal of Physical Education, Recreation and Dance. 64, 88-90.
- Cheung, K., Hume., PA, Maxwell, L. (2003). Delayed onset muscle soreness: treatment strategies and performance factors. Sports Medicine. 33(2), 145-164.
- Cormie, P., McGuigan, MR., Newton, RU. (2011). Developing maximal neuromuscular power: part 2- training considerations for improving maximal power production. Sports Medicine. 41(2), 125–146.
- Çolakoğlu, F., Şenel, Ö. (2003). Sekiz haftalık aerobik egzersiz programının sedanter orta yaşlı bayanların vücut kompozisyonu ve kan lipidleri üzerindeki etkileri. Ankara Üniversitesi Beden Eğitimi ve Spor Bilimleri Dergisi. 1(1), 57-61.
- De Freitas, JM., Beck, TW., Stock, MS., Dillon, MA., Kasishke, PR. (2011). An examination of the time course of training-induced skeletal muscle hypertrophy. European. Journal of Applied Physiology 111: 2785-2790.
- Gulick, DT., Kimura, IF. (1996). Delayed onset muscle soreness: what is it and how do we treat it? Journal of Sport Rehabilitation 5(3), 234-243.
- Hale, J. (2006) Adapting your workout to suit your muscle fibre type. Brian Mackenzie's Successful Coaching. 6-7,
- Harrison, GG., Buskirk, ER., Carter, JE, et al. (1988) Skinfold Thicknesses and Measurement Technique. içinde: (Eds)
- Lohman, TG, Roche, AF & Marorell, R. Anthropometric Standardization Reference Manual. Illinois: Human Kinetics Books.
- Haugen, T., Seiler, S., Sandbakk, Ø., Tønnessen, E. (2019). The training and development of elite sprint performance: an integration of scientific and best practice literature. Sports Med Open. 5, 44.
- Hazar, S. (2004). Egzersize bağlı iskelet ve kalp kası hasarı. Spormetre Beden Eğitimi ve Spor Bilimleri Dergisi. 2(3), 119-126.
- Hazar, S., Erol, E., Gökdemir, K. (2006). Kuvvet antrenmanı sonrası oluşan kas ağrısının kas hasarıyla ilişkisi. Gazi Beden Eğitimi ve Spor Bilimleri Dergisi. 11(3), 49-58.
- Kellmann, M. (2010). Preventing overtraining in athletes in high-intensity sports and stress/recovery monitoring. Scand J Med Sci Sports. 20(2), 95-102.
- Kenneally, M., Casado, A., Santos-Concejero, J. (2018). The effect of periodization and training intensity distribution on middle- and long-distance running performance: a systematic review. Int J Sports Physiol Perform. 13(9), 1114-1121.
- Kraemer, WJ., Ratamess, OH. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine Science in Sports Exercise. 36(4), 674-688.
- Krentz, JR., Farthing, JP. (2010). Neural and morphological changes in response to a 20-day intense eccentric training protocol. Eur J Appl Physiol. 110, 333–340
- Lee, J., Goldfarb, AH., Rescino, MH., Hegde, S., Patrick, S., Apperson, K. (2002). Eccentric exercise effect on blood oxidative-stress markers and delayed onset of muscle soreness. Medicine Science Sports Exercise. 34(3), 443-448.
- Loturco, I., Kobal, R., Kitamura, K., et al. (2017). Mixed training methods: effects of combining resisted sprints or plyometrics with optimum power loads on sprint and agility performance in professional soccer players. Frontiers in physiology. 8: 1034.
- Loturco, I., Pereira, LA., Reis, VP., et al. (2020). Power training in elite young soccer players: Effects of using loads above or below the optimum power zone. Journal Of Sports Sciences. 38(11-12), 1416-1422.
- Nosaka, K., Lavender, A., Newton, M., Sacco, P. (2003). Muscle damage in resistance training: Is muscle damage necessary for strength gain and muscle hypertrophy? IJSHS 1, 1–8.
- Ocak, Y., Tortop, Y. (2013). Kadınlarda halk oyunları çalışmalarının bazı fiziksel uygunluk parametreleri üzerine etkisinin incelenmesi. Spor ve Performans Araştırmaları Dergisi. 4(1): 46-54.
- Ratamess, NA., Chiarello, CM., Sacco, AJ., et al. (2012). The effects of rest interval length manipulation of the first upper-body resistance exercise in sequence on acute performance of subsequent exercises in men and women. J Strength Cond Res. 26(11), 2929-2938.
- Schoenfeld, BJ. (2012). Does exercise-induced muscle damage play a role in skeletal muscle hypertrophy? Journal of Strength and Conditioning Research. 26(5): 1441-1453.
- Smith, LL., Miles, MP. (2000). Exercise-induced muscle injury. Exercise and Sport Science. 163-173.
- Stone, ME., Johnson, R, Carter, D. (1979). A short term comparison of two different methods of resistive training on leg strength and power. Athl Train. 14, 158-60.
- Tamer, K. (2000). Sporda fiziksel fizyolojik performansın ölçülmesi. Bağırgan yayımevi, 48–49.
- Wilmore, JH., Costill, DL. (2004). Physiology of sport and exercise. 3rd Ed. Hong Kong: Human Kinetics.
- Wilson, G., Murphy, AJ., Walshe, AD. (1997). Performance benefits from weight and plyometric training: effects of initial strength level. Coaching Sport Sci. J 2(1), 3-8.
- Wilson, GJ., Newton, RU., Murphy, AJ., Humphries, BJ. (1993). The optimal training load for the development of dynamic athletic performance. Medicine Science in Sports Exercise. 25 (11), 1279-1286
Ayrıntılar
| Birincil Dil | Türkçe |
|---|---|
| Konular | Spor Hekimliği |
| Bölüm | Makale |
| Yazarlar | |
| Yayımlanma Tarihi | 16 Eylül 2022 |
| Yayımlandığı Sayı | Yıl 2022 Cilt: 6 Sayı: 2 |
Journal of Sports Education © 2017 by Ibrahim Erdemir is licensed under CC BY 4.0