Turkiye Klinikleri Journal of Sports Sciences

.: ORIGINAL RESEARCH
Genç Yetişkinlerde Setler Arası Dinlenme Aralığı Sürelerinin ve Farklı Yüklerin Kuvvet Egzersizi Serilerindeki Tekrar Sayısına Etkisi
The Effect of Rest Interval Between Resistance Exercise Sets and Different Loads on the Number of Repetitions Performed During Strength Training in Young Adults
Şükrü Serdar BALCIa, Hanife ÖZDEMİRb
aSelçuk Üniversitesi Spor Bilimleri Fakültesi, Antrenörlük Eğitimi Bölümü, Hareket ve Antrenman Bilimleri ABD, Konya, TÜRKİYE
bSelçuk Üniversitesi Sağlık Bilimleri Enstitüsü, Antrenörlük Eğitimi ABD, Konya, TÜRKİYE
Turkiye Klinikleri J Sports Sci. 2020;12(1):23-32
doi: 10.5336/sportsci.2019-71704
Article Language: TR
Full Text
ÖZET
Amaç: Araştırmada, kuvvet antrenman geçmişi olmayan genç yetişkinlerde düşük ve yüksek yükte yapılan kuvvet egzersizinde setler arası dinlenme aralığı sürelerinin tekrar performansına etkileri incelendi. Gereç ve Yöntemler: Araştırmaya, yaş aralığı 18-24 yıl olan, düzenli fiziksel aktivite programlarına katılmayan 12 erkek ve 12 kadın genç yetişkin katıldı. Katılımcıların bench pres ve squat hareketlerinde bir tekrar maksimum kuvvet performansları belirlendi. Farklı günlerde katılımcılara, toplamda 4 set, 1 tekrar maksimum (1TM) kuvvet değerinin %50'sine denk gelen yüklerle her sette 18 tekrar, %80'ine denk gelen yükte her sette 8 tekrar ve setler arasında 1, 3 ve 5 dk dinlenme aralıklarıyla uygulama yaptırıldı. Yükün, dinlenme aralığı sürelerinin ve cinsiyetin setlerdeki performansa etkisi karışık desenli 4 faktörlü tekrarlayan ölçümlerde varyans analiziyle incelendi. Bulgular: Erkek katılımcıların bench pres ve squat hareketinde 1TM kuvvet performansının genç kadınlardan önemli düzeyde yüksek olduğu saptandı (p>0,05). Bench pres ve squat hareketlerinde hem yüksek hem de düşük yükte tek başına cinsiyet faktörünün veya dinlenme aralığı ile cinsiyet faktörlerinin etkileşiminin toplam tekrar sayısı üzerine etkisinin olmadığı tespit edildi (p>0,05). Set uygulamalarında yüksek yükte yapılan egzersizlerde tekrar sayısı düşük yükte yapılan egzersizlerden daha azdı (p<0,05). Setler arasında daha uzun dinlenme aralıkları daha fazla tekrar sayısına neden oldu (p<0,05). Hem bench pres hem de squat hareketinde düşük ve yüksek yükte dinlenme aralıklarına göre setlerde tekrar sayısında meydana gelen değişimler kadın ve erkeklerde benzerdi (p>0,05). Sonuç: Hem düşük hem de yüksek yükte her 2 hareket için setler arasındaki kısa dinlenme sürelerinin tekrar sayısında daha fazla azalmaya neden olduğu, uzun dinlenme aralığının tekrar sayısını artırdığı, bu etkide cinsiyetin önemsiz olduğu söylenebilir.

Anahtar Kelimeler: Bench pres; squat; dinlenme aralığı; tekrar sayısı; cinsiyet
ABSTRACT
Objective: The purpose of the study was to examine the effects of different rest intervals between sets and load on repetition consistency in young adults. Material and Methods: Twelve healthy young adult men and women (age range 18-24 years) participated in the study. One-repetition maximum (1RM) strength for bench press and squat were determined. Subjects performed 2 testing sessions each week for 6 weeks. During the first testing session, each week, 4 consecutive sets the bench press and/or squat were performed with 80% of 1RM and with a 1-, 3-, or 5-minute rest interval between sets. During the second testing session, each week the same procedures were repeated with 50% of 1RM. A four-way (split-plot) ANOVA with repeated measures was used to test the effects of gender, consecutive sets, loads and rest intervals on the sustainability of repetitions. Results: 1RM performance for bench press and squat were significantly higher in the men than in the women (p<0.05). There were no significant effects of gender and interaction between gender and rest intervals on repetitions in both heavy and light loads for bench press and squat (p>0.05). The number of repetitions performed were compromised with short rest intervals, and 3- to 5-min rest intervals produced less performance decrements than 1 min in young men and women (p<0.05). The change of repetitions during sets of squat and bench press with heavy and light loads were not different between the gender (p>0.05). Conclusion: The results suggest that short rest interval among the sets lead to the more decrease in number of repetitions than long rest intervals. These effects are similar for heavy and light loads in untrained young men and women.

Keywords: Bench press; squat; rest interval; repetition; gender
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