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Year 2020, Volume: 4 Issue: 1, 1 - 9, 26.06.2020

Mine Taşkın Emre Ekmekçi Mehmet Taşkın Coşkun Peker

Abstract

References

  • American College of Sports Medicine [ACSM]. (2009). ACSM Position Stand: Progression Models in Resistance Training for Healthy Adults. Med. Sci. Sports Exerc. 34(2), 364- 80.
  • Andersen LL, Andersen CH, MortensenOS, Poulsen OM, Bjørnlund IB, Zebis MK. (2010). Muscle activation and perceived loading during rehabilitation exercise comparison of dumbbells and elastic resistance. Phys Ther, 90:538–549.
  • Anderson, C, Sforzo, G, and Sigg, J. (2008).The effects o f combining elastic and free weight resistance on strength and power in athletes. J Strength Cond Res 22: 567- 74.
  • Baker, D and Newton, RU. (2005). Methods to increase the effectiveness of maximal power training for the upper body. Strength Cond J, 27: 24–32.
  • Bellar DM, Muller MD, Barkley JE, Kim CH, Ida K, Ryan EJ, Buss MU and Glickman EL. (2011). The Effects Of Combined Elastic- And Free-Weight Tension On One-Repetition Maximum Strength In The Bench Press. Journal of Strenght and Conditioning Research. 25, 2.
  • Colado JC, Triplett NT. (2008). Effects of a short-term resistance program using elasticbands versus weight machines forse dentary middle-aged women. Journal of Strengthand Conditioning Research. ;22: 1441–8.
  • de Araújo Farias, D., Willardson, J. M., Paz, G. A., Bezerra, E. D. S., & Miranda, H. (2017). Maximal strength performance and muscle activation for the bench press and triceps extension exercises adopting dumbbell, barbell, and machine modalities over multiple sets. The Journal of Strength & Conditioning Research, 31(7), 1879-87.
  • Ebben, W. P., and Jensen, R. L. (2002). Electromyographic and kinetic analysis of traditional, chain, and elastic band squats. Journal of Strength and Conditioning Research, 16, 547- 50.
  • Escamilla, RF, Fleisig, GS, Lowry, TM, Barrentine, SW, and Andrews, JR. (2001). A three-dimensional biomechanical analysis of the squat during varying stance widths. Med Sci Sports Exerc 33: 984–98.
  • Fleck SJ, Kreamer WJ. (1997). Designing Resistance Training Programs (2nd ed.) IL: Human Kinetics, Champaign. Folland JP, Williams AG. (2007). The adaptations to strength training: morphological and neurological contributions to increased strength. Sports Med, 37,145-68.
  • Ghigiarelli J, Nagle EF, Gross FL, Robertson RJ, Irrgang JJ, Myslinski T. (2009). The effects of a 7 week heavy elastic band and weight chain program on upper-body strengthand upper-body power in a sample of division 1-AA football players. Journal Strengthand Conditioning Research, 23, 756-64.
  • Joy, J. M., Lowery, R. P., Oliveira de Souza, E., & Wilson, J. M. (2016). Elastic bands as a component of periodized resistance training. Journal of strength and conditioning research, 30(8), 2100-6.
  • McCall, G. E., Byrnes, W. C., Dickinson, A., Pattany, P.M., & Fleck, S.J. (1996). “Muscle fiber hypertrophy, hyperplasia, and capillary density in college men after resistance training." J Appl Physiol. 81, 2004–12.
  • Newton, R.U., Robertson, M., Dugan, E., Hanson, C., Cecil, J., Gerber, A., Hill, J., and Schwier, L. (2002). Heavy elastic bands alter force, velocity, and power output during back squat lift. Journal of Strength and Conditioning Research, 16:13. Page P, Ellenbecker T, 2011. Strength Band Training, Human Kinetics; 2 edition. USA.
  • Rhea, M, Kenn, J, and Dermody, B. (2009). Alterations in speed of squat movement and the use of accommodated resistance among college athletes training for power. J Strength Cond Res 23: 2645-50.
  • Rhea, M.R., Peterson, M.D., Lunt, K.T., and Ayllon, F.N. (2008). The effectiveness of resisted jump training on the VertiMax in high school athletes. Journal of Strength and Conditioning, 22(3): 731-4.
  • Ribeiro F, Teixeira F, Brochado G,Oliveira J. (2009). Impact of low cost strength training of dorsi- and plantar flexors on balance and functional mobility in institutionalized elderly people. Geriatr Gerontol Int, 9: 75–80.
  • Saeterbakken, AH, van den Tillaar, R, and Fimland, MS. (2011). A comparison of muscle activity and 1-RM strength of three chestpress exercises with different stability requirements. J Sports Sci 29: 533–8.
  • Schick, EE, Coburn, JW, Brown, LE, Judelson, DA, Khamoui, AV, Tran, TT, and Uribe, BP. (2010). A comparison of muscle activation between a smith machine and free weight bench press. J Strength Cond Res 24: 779–84.
  • Shoepe, T. C., Ramirez, D. A., & Almstedt, H. C. (2010). Elastic band prediction equations for combined free-weight and elastic band bench presses and squats. The Journal of Strength & Conditioning Research, 24(1), 195-200.
  • Staron R. S., Karapondo, D. L., Kraemer, W. J., Fry, A.C., Gordon, S.E., Falkel, J.E., Hagerman, F.C., & Hikida, R.S. (1994). Skeletal muscle adaptations during early phase of heavyresistance training in men and women. J Appl Physiol. 76, 1247–55.
  • Wallace, B, Winchester, J, and McGuigan, M. (2006). Effects o f elastic bands on force and power characteristics during the back squat exercise. J Strength C ond Res 20: 268-72.
  • Winwood, P, Keogh, J, and Harris, N. 2011.The strength and conditioning practices of strongman competitors. J Strength Cond Res 25:3118-28.
  • Yasuda, T., Fujita, S., Ogasawara, R., Sato, Y., & Abe, T. (2010). Effects of low‐intensity bench press training with restricted arm muscle blood flow on chest muscle hypertrophy: a pilot study. Clinical physiology and functional imaging, 30(5), 338-43.

Sağlıklı Genç Yetişkinlerde Uygulanan Elastik Bantlı Kuvvet Antrenmanlarının Kas Hipertrofisine Etkisi

Year 2020, Volume: 4 Issue: 1, 1 - 9, 26.06.2020

Mine Taşkın Emre Ekmekçi Mehmet Taşkın Coşkun Peker

Abstract

Bu araştırmanın amacı, dört haftalık bench press egzersizi sırasındaki hipertrofi özelliklerinin, serbest ağırlık ve serbest ağırlık artı elastik bant ile karşılaştırılmasını incelemektir. Araştırmaya rekreasyonel olarak aktif 12 erkek ( yaş= 25,17±2,04 yıl; boy= 178,58±5,55 cm; kilo= 79,25±5,63kg) üniversite öğrencisi gönüllü olarak katılmıştır. Katılımcılara 4 hafta boyunca, haftada 3 gün ve günde 3 set kuvvet antrenmanı (%60 1TM ile 8 tekrar bench press setler arası 2 dakika dinlenme) uygulanmıştır. Antrenman programının ilk 2 haftasında sadece serbest ağırlıklar, sonraki 2 haftada ise serbest ağırlık + elastik bantlı ağırlıklar kullanılmıştır. Araştırmadan elde edilen bulgulara göre çalışmaya katılan deneklerin biceps ve göğüs ölçümleri arasında istatiksel olarak anlamlı fark bulunmuştur. Hem biceps hem de göğüs çevresi 3. ölçüm ortalamalarının ile 1. ve 2. ölçümlerden; ayrıca göğüs çevresi 2. ölçümün 1. ölçümden anlamlı bir şekilde yüksek olduğu tespit edilmiştir (p<0,05). Sonuç olarak sağlıklı genç yetişkinlerde uygulanan elastik bantlı kuvvet antrenmanlarının kas hipertrofisine olumlu etkisinin olduğu söylenebilir.

Keywords

Egzersiz elastik bant

References

  • American College of Sports Medicine [ACSM]. (2009). ACSM Position Stand: Progression Models in Resistance Training for Healthy Adults. Med. Sci. Sports Exerc. 34(2), 364- 80.
  • Andersen LL, Andersen CH, MortensenOS, Poulsen OM, Bjørnlund IB, Zebis MK. (2010). Muscle activation and perceived loading during rehabilitation exercise comparison of dumbbells and elastic resistance. Phys Ther, 90:538–549.
  • Anderson, C, Sforzo, G, and Sigg, J. (2008).The effects o f combining elastic and free weight resistance on strength and power in athletes. J Strength Cond Res 22: 567- 74.
  • Baker, D and Newton, RU. (2005). Methods to increase the effectiveness of maximal power training for the upper body. Strength Cond J, 27: 24–32.
  • Bellar DM, Muller MD, Barkley JE, Kim CH, Ida K, Ryan EJ, Buss MU and Glickman EL. (2011). The Effects Of Combined Elastic- And Free-Weight Tension On One-Repetition Maximum Strength In The Bench Press. Journal of Strenght and Conditioning Research. 25, 2.
  • Colado JC, Triplett NT. (2008). Effects of a short-term resistance program using elasticbands versus weight machines forse dentary middle-aged women. Journal of Strengthand Conditioning Research. ;22: 1441–8.
  • de Araújo Farias, D., Willardson, J. M., Paz, G. A., Bezerra, E. D. S., & Miranda, H. (2017). Maximal strength performance and muscle activation for the bench press and triceps extension exercises adopting dumbbell, barbell, and machine modalities over multiple sets. The Journal of Strength & Conditioning Research, 31(7), 1879-87.
  • Ebben, W. P., and Jensen, R. L. (2002). Electromyographic and kinetic analysis of traditional, chain, and elastic band squats. Journal of Strength and Conditioning Research, 16, 547- 50.
  • Escamilla, RF, Fleisig, GS, Lowry, TM, Barrentine, SW, and Andrews, JR. (2001). A three-dimensional biomechanical analysis of the squat during varying stance widths. Med Sci Sports Exerc 33: 984–98.
  • Fleck SJ, Kreamer WJ. (1997). Designing Resistance Training Programs (2nd ed.) IL: Human Kinetics, Champaign. Folland JP, Williams AG. (2007). The adaptations to strength training: morphological and neurological contributions to increased strength. Sports Med, 37,145-68.
  • Ghigiarelli J, Nagle EF, Gross FL, Robertson RJ, Irrgang JJ, Myslinski T. (2009). The effects of a 7 week heavy elastic band and weight chain program on upper-body strengthand upper-body power in a sample of division 1-AA football players. Journal Strengthand Conditioning Research, 23, 756-64.
  • Joy, J. M., Lowery, R. P., Oliveira de Souza, E., & Wilson, J. M. (2016). Elastic bands as a component of periodized resistance training. Journal of strength and conditioning research, 30(8), 2100-6.
  • McCall, G. E., Byrnes, W. C., Dickinson, A., Pattany, P.M., & Fleck, S.J. (1996). “Muscle fiber hypertrophy, hyperplasia, and capillary density in college men after resistance training." J Appl Physiol. 81, 2004–12.
  • Newton, R.U., Robertson, M., Dugan, E., Hanson, C., Cecil, J., Gerber, A., Hill, J., and Schwier, L. (2002). Heavy elastic bands alter force, velocity, and power output during back squat lift. Journal of Strength and Conditioning Research, 16:13. Page P, Ellenbecker T, 2011. Strength Band Training, Human Kinetics; 2 edition. USA.
  • Rhea, M, Kenn, J, and Dermody, B. (2009). Alterations in speed of squat movement and the use of accommodated resistance among college athletes training for power. J Strength Cond Res 23: 2645-50.
  • Rhea, M.R., Peterson, M.D., Lunt, K.T., and Ayllon, F.N. (2008). The effectiveness of resisted jump training on the VertiMax in high school athletes. Journal of Strength and Conditioning, 22(3): 731-4.
  • Ribeiro F, Teixeira F, Brochado G,Oliveira J. (2009). Impact of low cost strength training of dorsi- and plantar flexors on balance and functional mobility in institutionalized elderly people. Geriatr Gerontol Int, 9: 75–80.
  • Saeterbakken, AH, van den Tillaar, R, and Fimland, MS. (2011). A comparison of muscle activity and 1-RM strength of three chestpress exercises with different stability requirements. J Sports Sci 29: 533–8.
  • Schick, EE, Coburn, JW, Brown, LE, Judelson, DA, Khamoui, AV, Tran, TT, and Uribe, BP. (2010). A comparison of muscle activation between a smith machine and free weight bench press. J Strength Cond Res 24: 779–84.
  • Shoepe, T. C., Ramirez, D. A., & Almstedt, H. C. (2010). Elastic band prediction equations for combined free-weight and elastic band bench presses and squats. The Journal of Strength & Conditioning Research, 24(1), 195-200.
  • Staron R. S., Karapondo, D. L., Kraemer, W. J., Fry, A.C., Gordon, S.E., Falkel, J.E., Hagerman, F.C., & Hikida, R.S. (1994). Skeletal muscle adaptations during early phase of heavyresistance training in men and women. J Appl Physiol. 76, 1247–55.
  • Wallace, B, Winchester, J, and McGuigan, M. (2006). Effects o f elastic bands on force and power characteristics during the back squat exercise. J Strength C ond Res 20: 268-72.
  • Winwood, P, Keogh, J, and Harris, N. 2011.The strength and conditioning practices of strongman competitors. J Strength Cond Res 25:3118-28.
  • Yasuda, T., Fujita, S., Ogasawara, R., Sato, Y., & Abe, T. (2010). Effects of low‐intensity bench press training with restricted arm muscle blood flow on chest muscle hypertrophy: a pilot study. Clinical physiology and functional imaging, 30(5), 338-43.
There are 24 citations in total.

Details

Primary Language Turkish
Subjects Sports Medicine
Journal Section Araştırma Makalesi
Authors

Mine Taşkın

Emre Ekmekçi This is me

Mehmet Taşkın

Coşkun Peker

Publication Date June 26, 2020
Submission Date May 3, 2020
Acceptance Date June 17, 2020
Published in Issue Year 2020 Volume: 4 Issue: 1

Cite

APA Taşkın, M., Ekmekçi, E., Taşkın, M., Peker, C. (2020). Sağlıklı Genç Yetişkinlerde Uygulanan Elastik Bantlı Kuvvet Antrenmanlarının Kas Hipertrofisine Etkisi. Kilis 7 Aralık Üniversitesi Beden Eğitimi Ve Spor Bilimleri Dergisi, 4(1), 1-9.