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The effect of different rest interval on training performance in maximal strength training (Bench-Press)

Yıl 2019, Cilt: 5 Sayı: 4, 227 - 237, 15.12.2019
https://doi.org/10.18826/useeabd.624089

Öz

Aim: The aim of this study is to investigate the effects of 6 sets (4-RM, 2-RM, 1-RM, 1-RM, 2-RM, and 4-RM) of bench press exercises applied at different rest intervals (1-2- and 3-minutes) and maximal resistance on the extent, strength and performance.

Methods: Our study consisted of male athletes aged between 19-22 (n=13) who are engaged in Cross-Fit sports, participating in competitions and regular weight training. Firstly, the height (177.15±5.79cm), weight (75.23±8.51kg) and BMI (23.94±2.07kg/m) measurements and then the 1-RMs of the subjects were determined. The subjects have performed strength training (chest-press) in 6 sets, 1-2- and 3-minutes rest time intervals at predetermined loads of 1-RM results.

Results: The collected data was summarized with the descriptive statistics, SS and median, the data distribution was checked. Friedman statistical analysis was used fort he data not showing normal distribution and One-Way ANOVA statistical analysis is used for data with normal distribution. In order to determine the difference between the groups, post-hoc Tukey test was applied. Statistical evaluations were made at the level of significance of p<0.05 and p>0.001. In consequence of comparing the statistical sums of repetitions of 6 sets which is done in different rest time intervals, significant difference (F2-36=83.54) has been identified at the level of p=0.000. In consequences of comparing the scores by using BORG scale, which is applied to identify the difficulty level of each set, significant difference (F2-36=31.22) has been found at the level of p=0.000


Conclusion: As a result, it has been identified that at maximal strength training, 1 and 2 minutes of continuation of performance. It has been identified that 3-minute rest time intervals are adequate for continuation of performance and athletes are able to adapt themselves.

Kaynakça

  • Baechle, T.R. & Roger, W. (2008). Earle eds. Essentials of strength training and conditioning. Human kinetics.
  • Baechle, T.R. & Earle, R.W. (2016). Essentials of strength training and conditioning. Human Kinetics.
  • Bompa, T.O. Di Pasquale M. & Cornacchia L. (2013). Serious strength training. 3rd ed. Champaign, IL: Human Kinetics,3-49.
  • Borg, G. (1982). Psychophysical basis of perceived exertion. Medicine and Science in Sports and Exercise. 14(5):377-381.
  • Corey, H.E., Stewart and Beyond. (2003). New models of acid-base balance. Kidney International, 64, 777–787.
  • Faigenbaum, A.D. (2008). Effect of rest interval length on bench press performance in boys, teens, and men. Pediatric exercise science, 20.4: 457-469.
  • Jones, N.L., McCartney, N., McComas, AJ. & McMaster. (1986). International symposium on human muscle power (1984: McMaster University). Human muscle power. Champaign, Ill. Human Kinetics Publishers.
  • Kenney, W.L. Wilmore, J.H. & Costill, D.L.(2018). Physiology of sport and exercise. Human Kinetics. (2018).
  • Kowalchuk, J.M., Heigenhauser, G.J., Lindinger, M.I., Sutton, J.R. & Jones, N. (1988).Factors influencing hydrogen ion concentration in muscle after intense exercise. Journal of Applied Physiology. Nov 1;65(5):2080-9.
  • Kraemer, W.J., Ratamess, N.A., Fry, A.C. & French, D.N. (2006). Strength testing: development and evaluation of methodology. in physiological assessment of human fitness.
  • Maud, PJ and Foster, C, eds. Champaign, IL: Human Kinetics, 119-150.
  • Kraemer, W.J., Fleck, S.J. (2007). Optimizing strength training: designing nonlinear periodization workouts. Human Kinetics.
  • Larson, Jr G.D. & Potteiger, J.A. (1997). A comparison of three different rest intervals between multiple squat bouts. The Journal of Strength & Conditioning Research. May 1;11(2):115-8.
  • Matuszak, M.E., Fry, A.C., Weiss, L.W., Ireland, T.R. & McKnight, M.M. (2003).Effect of rest interval length on repeated 1 repetition maximum back squats. Journal of Strength and Conditioning Research, 17(4): 634-637.
  • Miranda, H. (2009). Effect of rest interval length on the volume completed during upper body resistance exercise. Journal of sports science & medicine,8.3: 388.
  • Mirzaei, B. Arazi, H. & Saberi, Y. (2008). The effect of different rest intervals on sustainability of bench press repetitions with heavy vs light loads. International journal of fitness, 4.2.
  • Monteiro, W.D., Venturim, F.O., Perez, A.J. & Farinatti, P.T. (2013). Work volume in strength training is not affected by rest interval strategy. The Journal of sports medicine and physical fitness. Jun;53(3):312-8.
  • Rahimi, R. (2005). Effect of different rest intervals on the exercise volume completed during squat bouts. Journal of sports science & medicine, 4(4), 361.
  • Ratamess, N.A., Falvo, M.J., Mangine, G.T., Hoffman, J.R., Faigenbaum, A.D. & Kang, J. (2007). The effect of rest interval length on metabolic responses to the bench press exercise. European journal of applied physiology, May 1;100(1):1-7.
  • Richmond, S.R. & Godard, MP. (2004). The effects of varied rest periods between sets to failure using the bench press in recreationally trained men. The Journal of Strength & Conditioning Research, 18(4): 846-849.
  • Robergs, R.A., Ghiasvand, F. & Parker, D. (2004). Biochemistry of exercise-induced metabolic acidosis. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 287.3: R502-R516.
  • Sale, D.G. (1987). Influence of exercise and training on motor unit activation. Exercise and Sport Science Reviews, 15, 95-151.
  • Salles, B.F., Simao, R., Miranda, F., Silva, J., Lemos, A. & Willardson, J.M. (2009). Interval between sets in strength training. Sports medicine, Sep 1;39(9):765-77.
  • Schoenfeld, B.J., Pope, Z.K., Benik, F.M., Hester, G.M., Sellers, J., Nooner JL. & Just BL.(2016). Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. Journal of strength and conditioning research, 30(7): 1805-1812.
  • Senna, G.W., Rodrigues, B.M., Sandy, D., Scudese, E., Bianco, A. & Dantas EHM.(2017). Heavy vs light loads single-joint exercise performance with different rest intervals. Journal of human kinetics, 58(1): 197-206.
  • Simao, R., Farinatti, P., Polito, M., Viveiros, L. & Fleck, S. (2007). Influence of exercise order on the number of repetitions performed and perceived exertion during resistance exercise in women. J Strength Cond Res; 21(1):23.
  • Weiss L.W. (1995). The Obtuse Nature of Muscular Strength: The Contribution of Rest to its Development and Expression. The Journal of Strength & Conditioning Research,5(4), 219-227
  • Willardson J.M. & Burkett L.N. (2008). The effect of different rest intervals between sets on volume components and strength gains. The Journal of Strength & Conditioning Research, 22.1: 146-152.
  • Willardson J.M. & Burkett L.N.(2005). A comparison of 3 different rest intervals on the exercise volume completed during a workout. The Journal of Strength & Conditioning Research, 19(1): 23-26.
  • Willardson J.M.(2006). A brief review: factors affecting the length of the rest interval between resistance exercise sets. The Journal of Strength & Conditioning Research, 20(4): 978-984.
  • Zatsiorsky, V.M. (1995). Science and practice of strength training. Champaign, IL: Human Kinetics. 1995. 85-107.

Maksimal direnç antrenmanlarında farklı dinlenme aralıklarının performans üzerindeki etkisi (Bench-Press)

Yıl 2019, Cilt: 5 Sayı: 4, 227 - 237, 15.12.2019
https://doi.org/10.18826/useeabd.624089

Öz

Amaç: Bu çalışmanın amacı, farklı dinlenme aralıklarında (1-2 ve 3dk.) ve maksimal dirençte uygulanan 6 set (4-TM, 2-TM, 1-TM, 1-TM, 2-TM ve 4-TM) Bench Press egzersizinin kapsam, şiddet ve performans üzerindeki etkilerini araştırmaktır.

Materyal ve Metot: Çalışmamıza Cross-Fit sporu yapan, yarışmalarına katılan ve düzenli olarak ağırlık antrenmanı yapan 19-22 yaş arası (n=13) erkek sporcu dahil edilmiştir. Deneklerin boy uzunluğu (177,15±5,79 cm), vücut ağırlığı (75,23±8,51kg) ve Beden Kütle İndeksi (23,94±2,07 kg/m2) ölçümleri tespit edildikten sonra 1-TM’leri tespit edilmiştir. Denekler 1-TM sonucunda önceden belirlenen yüklerde 6 set, bir iki ve üç dk’lık dinlenme aralıklarında direnç antrenmanı (Chest-Press) yaptırılmıştır.

Bulgular: Toplanan verileri betimleyici istatistiklerden , SS, ve Median ile özetlenmiştir. Verilerin normal dağılıp dağılmadığı tespit edilmiştir. Normal dağılım göstermeyen verilerde Friedman testi, normal dağılım gösteren verilerde One-Way ANOVA istatistik analizi uygulanmıştır. Gruplar arasındaki farkı belirlemek için ise Post-Hoc Tukey testi uygulanmıştır. İstatistiksel değerlendirmeler p<0,05 ve p<0,01 anlamlılık düzeyinde yapılmıştır. Farklı dinlenme aralıklarında yapılan 6 setteki tekrarların toplamlarının istatistiksel karşılaştırmaları sonucunda p=0,00 düzeyinde anlamlı bir farklılık (F2-36=83,54) tespit edilmiştir. Her bir setin zorluk derecesini belirlemek için uygulanan Borg skala skorlarının toplamlarının karşılaştırmaları sonucunda p=0,00 düzeyinde anlamlı bir farklılık (F2-36=31,22) tespit edilmiştir


Sonuç: Sonuç olarak maksimal direnç antrenman çalışmalarında set arası 1 ve 2 dk’lık dinlenmelerin performansın devamı için yeterli olmadığı tespit edilmiştir. Üç dakikalık dinlenme aralığında performansın devam ettirdiği ve sporcunun kendini yenileyebildiği belirlenmiştir. 

Kaynakça

  • Baechle, T.R. & Roger, W. (2008). Earle eds. Essentials of strength training and conditioning. Human kinetics.
  • Baechle, T.R. & Earle, R.W. (2016). Essentials of strength training and conditioning. Human Kinetics.
  • Bompa, T.O. Di Pasquale M. & Cornacchia L. (2013). Serious strength training. 3rd ed. Champaign, IL: Human Kinetics,3-49.
  • Borg, G. (1982). Psychophysical basis of perceived exertion. Medicine and Science in Sports and Exercise. 14(5):377-381.
  • Corey, H.E., Stewart and Beyond. (2003). New models of acid-base balance. Kidney International, 64, 777–787.
  • Faigenbaum, A.D. (2008). Effect of rest interval length on bench press performance in boys, teens, and men. Pediatric exercise science, 20.4: 457-469.
  • Jones, N.L., McCartney, N., McComas, AJ. & McMaster. (1986). International symposium on human muscle power (1984: McMaster University). Human muscle power. Champaign, Ill. Human Kinetics Publishers.
  • Kenney, W.L. Wilmore, J.H. & Costill, D.L.(2018). Physiology of sport and exercise. Human Kinetics. (2018).
  • Kowalchuk, J.M., Heigenhauser, G.J., Lindinger, M.I., Sutton, J.R. & Jones, N. (1988).Factors influencing hydrogen ion concentration in muscle after intense exercise. Journal of Applied Physiology. Nov 1;65(5):2080-9.
  • Kraemer, W.J., Ratamess, N.A., Fry, A.C. & French, D.N. (2006). Strength testing: development and evaluation of methodology. in physiological assessment of human fitness.
  • Maud, PJ and Foster, C, eds. Champaign, IL: Human Kinetics, 119-150.
  • Kraemer, W.J., Fleck, S.J. (2007). Optimizing strength training: designing nonlinear periodization workouts. Human Kinetics.
  • Larson, Jr G.D. & Potteiger, J.A. (1997). A comparison of three different rest intervals between multiple squat bouts. The Journal of Strength & Conditioning Research. May 1;11(2):115-8.
  • Matuszak, M.E., Fry, A.C., Weiss, L.W., Ireland, T.R. & McKnight, M.M. (2003).Effect of rest interval length on repeated 1 repetition maximum back squats. Journal of Strength and Conditioning Research, 17(4): 634-637.
  • Miranda, H. (2009). Effect of rest interval length on the volume completed during upper body resistance exercise. Journal of sports science & medicine,8.3: 388.
  • Mirzaei, B. Arazi, H. & Saberi, Y. (2008). The effect of different rest intervals on sustainability of bench press repetitions with heavy vs light loads. International journal of fitness, 4.2.
  • Monteiro, W.D., Venturim, F.O., Perez, A.J. & Farinatti, P.T. (2013). Work volume in strength training is not affected by rest interval strategy. The Journal of sports medicine and physical fitness. Jun;53(3):312-8.
  • Rahimi, R. (2005). Effect of different rest intervals on the exercise volume completed during squat bouts. Journal of sports science & medicine, 4(4), 361.
  • Ratamess, N.A., Falvo, M.J., Mangine, G.T., Hoffman, J.R., Faigenbaum, A.D. & Kang, J. (2007). The effect of rest interval length on metabolic responses to the bench press exercise. European journal of applied physiology, May 1;100(1):1-7.
  • Richmond, S.R. & Godard, MP. (2004). The effects of varied rest periods between sets to failure using the bench press in recreationally trained men. The Journal of Strength & Conditioning Research, 18(4): 846-849.
  • Robergs, R.A., Ghiasvand, F. & Parker, D. (2004). Biochemistry of exercise-induced metabolic acidosis. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 287.3: R502-R516.
  • Sale, D.G. (1987). Influence of exercise and training on motor unit activation. Exercise and Sport Science Reviews, 15, 95-151.
  • Salles, B.F., Simao, R., Miranda, F., Silva, J., Lemos, A. & Willardson, J.M. (2009). Interval between sets in strength training. Sports medicine, Sep 1;39(9):765-77.
  • Schoenfeld, B.J., Pope, Z.K., Benik, F.M., Hester, G.M., Sellers, J., Nooner JL. & Just BL.(2016). Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. Journal of strength and conditioning research, 30(7): 1805-1812.
  • Senna, G.W., Rodrigues, B.M., Sandy, D., Scudese, E., Bianco, A. & Dantas EHM.(2017). Heavy vs light loads single-joint exercise performance with different rest intervals. Journal of human kinetics, 58(1): 197-206.
  • Simao, R., Farinatti, P., Polito, M., Viveiros, L. & Fleck, S. (2007). Influence of exercise order on the number of repetitions performed and perceived exertion during resistance exercise in women. J Strength Cond Res; 21(1):23.
  • Weiss L.W. (1995). The Obtuse Nature of Muscular Strength: The Contribution of Rest to its Development and Expression. The Journal of Strength & Conditioning Research,5(4), 219-227
  • Willardson J.M. & Burkett L.N. (2008). The effect of different rest intervals between sets on volume components and strength gains. The Journal of Strength & Conditioning Research, 22.1: 146-152.
  • Willardson J.M. & Burkett L.N.(2005). A comparison of 3 different rest intervals on the exercise volume completed during a workout. The Journal of Strength & Conditioning Research, 19(1): 23-26.
  • Willardson J.M.(2006). A brief review: factors affecting the length of the rest interval between resistance exercise sets. The Journal of Strength & Conditioning Research, 20(4): 978-984.
  • Zatsiorsky, V.M. (1995). Science and practice of strength training. Champaign, IL: Human Kinetics. 1995. 85-107.
Toplam 31 adet kaynakça vardır.

Ayrıntılar

Birincil Dil Türkçe
Konular Spor Hekimliği
Bölüm HAREKET ve ANTRENMAN BİLİMİ
Yazarlar

Muharrem Dincer Bu kişi benim 0000-0002-5279-6907

İbrahim Erdemir 0000-0002-5279-6907

Yayımlanma Tarihi 15 Aralık 2019
Gönderilme Tarihi 24 Eylül 2019
Yayımlandığı Sayı Yıl 2019 Cilt: 5 Sayı: 4

Kaynak Göster

APA Dincer, M., & Erdemir, İ. (2019). Maksimal direnç antrenmanlarında farklı dinlenme aralıklarının performans üzerindeki etkisi (Bench-Press). International Journal of Sport Exercise and Training Sciences - IJSETS, 5(4), 227-237. https://doi.org/10.18826/useeabd.624089