Squat ve Deadlift Hareketlerinin Aktivasyon Sonrası Performans Artışı / The Effects of Squat and Deadlift Exercises on Post Activation Performance Enhancement
The Effects of Squat and Deadlift Exercises on PAPE
Keywords:
Aktivasyon sonrası performans artışı, akut etki, futbol, sprint, dikey sıçrama, Bout Training, Vertical Jump, Sprint, Post-Activation Performance Enhancement (PAPE), FootballAbstract
ÖZET
Amaç: Bu çalışmanın amacı, antrenmanlı sporcularda squat ve deadlift egzersizlerinin PAPE (Post Activation Performance Enhancement) etkilerini karşılaştırarak, bu iki alt vücut egzersizinin 30 metre sprint ve dikey sıçrama performansına olan akut etkilerini incelemektir.
Materyal ve Metot: Çalışmaya TFF U17 ve U19 akademi liglerinde oynayan 12 erkek (yaş: 17,25±0,45 yıl, boy: 181,08±5,74 cm, vücut ağırlığı: 72,33±6,28 kg ve VKİ ortalaması 22,07±1,61 kg/m²) futbolcu katılmıştır. Üç günlük deneysel protokolde ilk gün ön test ölçümleri (sprint, sıçrama) ve squat/deadlift 1 tekrar maksimumları (1TM) belirlenmiştir. İkinci ve üçüncü günlerde sırasıyla %85 1TM yükle squat ve deadlift egzersizleri uygulanmış, ardından 5 dakika sonra tekrar sprint ve sıçrama testleri yapılmıştır. Veriler SPSS 22.0 ile analiz edilmiştir. Normallik Shapiro-Wilk testi ile değerlendirilmiş; normal dağılım gösteren çoklu ölçümler için Repeated Measures ANOVA ve Bonferroni testi uygulanmış; etki büyüklüğü için η² ve Cohen’s d hesaplanmıştır (p<0,05).
Bulgular: Squat ve deadlift egzersizleri sonrası hem sprint hem dikey sıçrama performanslarında anlamlı gelişim elde edilmiştir (p<0,05). Ancak squat egzersizi sonrası elde edilen gelişimlerin, deadlift egzersizi sonrası gelişimlerden daha yüksek olduğu tespit edilmiştir.
Sonuç: Her iki egzersiz de PAPE etkisi oluşturarak kısa süreli atletik performansta gelişim sağlamıştır. Squat egzersizi, özellikle sprint ve sıçrama performansı açısından daha belirgin bir PAPE etkisi oluşturmuştur.
Anahtar Kelimeler: Akut Etki, Aktivasyon Sonrası Performans Artışı (ASPA), Dikey Sıçrama Futbol, Sprint.
ABSTRACT
Aim: The aim of this study is to compare the PAPE (Post Activation Performance Enhancement) effects of squat and deadlift exercises in trained athletes, and to examine the acute effects of these two lower-body exercises on 30-meter sprint and vertical jump performances.
Material and Method: Twelve male football players from the Turkish Football Federation U17 and U19 academy leagues participated in the study. The experimental protocol lasted three days. On the first day, pre-test measurements (sprint and jump) and one-repetition maximum (1RM) testing for squat and deadlift were conducted. On the second and third days, squat and deadlift exercises were performed with 85% of 1RM, respectively, followed by sprint and jump tests five minutes post-exercise. Data were analyzed using SPSS 22.0. Normality was assessed via the Shapiro-Wilk test. For normally distributed repeated measures data, Repeated Measures ANOVA and Bonferroni post-hoc tests were applied. Effect sizes were calculated using eta squared (η²) and Cohen’s d, with the significance level set at p<0.05.
Results: Both squat and deadlift exercises resulted in significant improvements in sprint and vertical jump performances (p<0.05). However, performance improvements following the squat exercise were found to be greater than those following the deadlift exercise.
Conclusions: Both exercises produced a PAPE effect, contributing to short-term athletic performance enhancement. The squat exercise in particular created a more pronounced PAPE effect in terms of sprint and vertical jump performance.
Keywords: Bout Training, Football, Post-Activation Performance Enhancement (PAPE), Sprint, Vertical Jump
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