Acute Effect of Different Warm-up Protocols on

International Journal of Sport Studies. Vol., 5 (4), 415-425, 2015 Available online at http: www.ijssjournal.com ISSN 2251-7502 © 2015; Science Research Publications

Acute Effect of Different Warm-up Protocols on Anaerobic Power, 20- meters Sprint and Balanced vault Performance in Female Gymnasts Seyed Mohsen Avandi1*, Fereshte Ahmad Abadi2, AtefeAminian-Far3 1- Assistance Professor of Exercise Physiology, Human Faculty, Semnan University, Semnan, Iran 2- MA of Exercise physiology, Human Faculty, Semnan University, Semnan, Iran. 3- Assistance Professor of Physiotherapy Group, Rehabilitation Faculty, Semnan University of Medical Sciences. Semnan, Iran *

Corresponding Author, Email: [email protected]

Abstract The aim of this study was to investigate the Acute Effects of Different WarmUp Protocols on anaerobic power, sprinting 20 meters and balance the vault performance in female gymnast. For this purpose, twenty four female skilled gymnasts (with a mean of Age 9.66±1.43 years, height 129.91±13.68 cm, weight 28.45±8.48 kg and BMI 16.44±2.16 kg/m2) were selected. Subjects were randomly assigned to three groups (general warm-up, general warm-up and static stretching and general warm-up and dynamic stretching). The first protocol consisted of a 10 minute general warm-up, second protocol consisted of general warm-up and the use of static stretching and third protocol consisted of general warm-up and dynamic stretching in muscles used in performing the skill. Anaerobic power and a 20-meterssprintingwas recorded digitally by Bosco test and Sprint digital timer respectively. Statistical analysis of data was performed through ANOVA with repeated measurements and Bonferroni post hoc test at significance level (p≤0.05).The results showed that balance the vault Performance with dynamic warm-up protocol was significantly higher than Performance with the general warm-up protocol (p=0.001) and with static warm-up protocol (p=0.001), respectively. The Performance with the static warm-up protocol was significantly reduced (p=0.005) but no significant difference was observed in the control group (p≥0.05). Anaerobic power and sprint with dynamic protocol were significantly increased compared to the other two groups (p=0.04) while anaerobic power and sprint in static group was significantly decreased (p=0.01).Based on the findings of this research, it can be stated that in contrast to static and general warm-ups, dynamic warm-up can further develop balance the vault, anaerobic power and sprint Performance. Also performance, anaerobic power and 20 meters sprint were dropped after the static warm-up. Keywords: Dynamic warm-up, Static warm-up, Balance the Vault, anaerobic power, sprint Introduction Today, most athletes consider warm-up as a part of their field, and believe that in the exercise and competition, warm-up helps them act with better physical and mental health and also prevent injury during the exercise (Rey, 1983). Physiologically, raising body temperature through warm-up results in increased release of

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oxygen from hemoglobin and myoglobin, increased muscle blood flow, increased sensitivity of nerve receptors and nerve impulse transmission speed, reduced the activation energy of metabolic reactions and reduced the viscosity of muscles (Shellock and Prentice, 1985). Moreover, the variables involved in the warm-up protocol, such as duration, program content, intensity and the interval of warm-up with main activity are among variables which effects depend on athlete features, type and nature of sport field , weather condition, and target of practice session or competition (Calfs, 1977). Intensity and duration of warm-up must be set according to the sport field and fitness level of athletes (Weltman, 1995). Although it seems that a 5 minute warm-up is enough to run medium and light activities, but the running at least 15 to 30 minutes of activity can prepare the capillary network to provide glucose and catecholamine required by the body immediately (Danil, 1995). Shellock and Prentice(1985) suggested that the warm-up and stretching exercises may reduce viscosity of muscles, tendons and ligaments and increase the range of joint motion and reduce joint damage (Shellock and Prentice, 1985). There are studies that show static, dynamic and PNF stretching exercises have a positive effect on increasing joint mobility (Etnyre and Lee, 1988; Hardy and Jones, 1986; Lucas and Koslow, 1984; Sady, Wortman, and Blanke, 1982), and this reduces muscle damage (Rodenburg et al., 1994; Shellock and Prentice, 1985) and enhance athletic performance (Alter 1988; Astrand,1986). Traditionally, athletes’ achieve highest performance through the regular and long-term exercise plans. Many investigations have shown various training protocols to increase the strength and improve aerobic endurance, but little work has done on stretch which is one of the basic parts of the warm-up process. The active part of the warm-up phase which is dedicated to increased blood flow in muscles, increased body temperature and body fitness for exercise has useful effects on performance (Taleb-Beydokhti, 2014). This is while the passive static stretching may reduce the physical function by reducing efficiency of anaerobic power (Andrejić Tošić, and Knežević, 2012; Fattahi-Bafghi and Amiri-Khorasani, 2013; Gelen et al., 2012; Sands, 1988). The rational reason for the yield loss caused by static stretching is that static passive stretching results in greater coordination of the muscle tendon unit and as a result it reduces energy development through reducing the stiffness of the muscle tendon unit (Andrejić, Tošić, and Knežević, 2012; Gelen et al., 2012). The decrease in stiffness of muscle tendon unit results in immediate nerve prevention and reduced nerve and muscle coordination, which can lead to power yields reduction (Gelen et al., 2012; McNeal and Sands, 2003; Sands, 1988) Curry Bset al., (2009) examined the acute effect of static and dynamic stretching and low intensity aerobic activity on women's physical performance and reported that the power in dynamic stretching group was significantly increased than two other (Curry et al., 2009). Also Beydokhti et al., (2014) examined the acute effects of static and dynamic warm-up protocols on anaerobic power and 20 meters sprint in female volleyball players and reported that anaerobic power and 20 meters sprint was significantly increased by doing dynamic warm-up protocol than static protocol and without stretching (Taleb-Beydokhti, 2014). Glenn et al., (2012) examined the acute effect of static and dynamic stretching on tennis service performance. They used 4 warm-up protocols (1: general warm-up, 2 public warm up and static stretching, 3: general warm up and dynamic stretching, 4: general warm-up and plyometric activity) and reported that 1 to 3% increase exist in service acceleration with general warm-up protocol and dynamic stretching with general warm up protocol with plyometric activity compared with the general warm-up, but no significant difference was observed between general warm-up protocol and static stretching and general warm-up (Gelen et al., 2012). Fatahi Bafghi (2013) examined the acute effect of different warm-up protocols on power and agility of football players and reported that a significant difference exists between records with static stretching and without stretching, but no significant difference could be observed between the static stretching and dynamic stretching (Fattahi-Bafghi and Amiri-Khorasani 2013). Also Andrejenic et al., (2012) examined the acute effect of different protocols of stretching with high and low volume on the basketball players' performance and reported that in static and PNF stretching with high volume, performance is reduced compared with low volume (Andrejić Tošić and Knežević, 2012). Flexibility is a key element in the exercises of Gymnastics (Sands, 1988; Sands and McNeal, 2000). Often in warm-up phase of gymnastics, , and also during other exercise activities that are specifically used, the active and passive stretching is done in different ways (McNeal and Sands, 2003). Although one of the most general stretching in gymnastics is static stretching, but several studies have suggested that dynamic stretching has a more positive impact on the performance of the gymnasts.(Alter, 1988)Furthermore, a study on female gymnasts showed that static stretching protocol results in a significant decrease in vertical jump about 8.2 % (McNeal and Sands, 2001). Vault is a skill of gymnastics in which several factors such as sprint, motion control and maintaining the balance are important and a significant relationship exists between these factors and performing of it (Takei, 1989). Theophanis et al., (2003) reported that speed performance before jumping on vault is decreased significantly by doing static stretching (Siatras et al., 2003). Because gymnastics is a sport that has many fans, especially among girls, and given the inconsistent results, some researchers investigated the effect of warm-up on gymnastics, especially among girls. The issue arises here is that: firstly, can warm-up affect physical and motor function test results? Secondly, which warm-up mode is preferred to achieve the most positive impact results from warm-up on the tests results of physical and 416


motor performance,? Therefore, to answer these questions, the present study tries to examine the acute effect of two static and dynamic warm-up protocols on anaerobic power, 20 meters sprint and balanced the vault skills in gymnast girls. Materials and Methods Subjects: A total of 24 female gymnasts (with an average age of 9.66±1.43years, height 129.91±13.68 cm, weight 28.45 ±8.48 kg and BMI 16.44±2.16kg/m2) were participated in this study. The subjects are skilled in balanced the vault and had at least more than three years of athletic activities in gymnastics. These subject are targeted and they had the ability to perform balanced the vault motion. The participants before doing anything first filled out a consent form and then completed health questionnaire. The participants who have a joint disease, rickets, and bone fractures in the past year and diseases affecting the results of research were excluded. Warm-up protocols: General warm-up group: In this protocol, subjects tried general warm-up including10 minutes of activity such as walking, jogging and warming up neck joints, scapula, elbows, wrists, torso, thighs, knees and ankles. Warm-up with static stretching group: Static warm-up protocol involves general warm-up and static stretching on the ground. In this protocol, the subjects tried first the general warm-up, including 10-minutes activities such as walking, jogging and warm-up of joints, neck, scapula, elbows, wrists, torso, thighs, knees and ankles. Static stretching involves 13 stretching movements carried out in two consecutive 15-second set and switching time and 5 seconds preparation for the next move. From a total of 13 exercises, one is related to the stretch of the body, four movements related to stretching the upper limbs, 5 movements related to lower limb stretch, and 3 to stretch the trunk. After 2 minutes of rest, the subjects were pre-tested (Table 1). Warm-up with dynamic stretching group: Dynamic warm-up protocol includes general warm-up and dynamic stretching. In this protocol, as in the previous protocol, first subjects try general warm-up, including 10 minutes of activities such as walking, jogging and warm-up of joints, neck, scapula, elbows, wrists, torso, hips, knees and ankles. Then, the subjects were engaged to perform a warm-up with dynamic stretching. Stretching exercises include 12 stretching exercises which are performed in 2 times with specific number of repetitions for each move and5 seconds preparation to start the next move. From the total 12 movements, 5 related to the large muscles, and 7 in accordance with the feature for balanced the vault skill was designed and implemented. After 2 minutes rest, the subjects were assessed (Table 2). Measurement tools To assess anaerobic power, ergo jump Bosco test was used. Going to the specific page of device and jumping within 5 seconds, the Score of the subject was recorded. To assess 20 meters sprint, the digital recorder was used. Subject was placed before the start line and as soon as the digital timer starts it starts recording the time, and after finishing the motions, the time was recorded as his record. The test was taken from each subject twice and the best record was recorded as his score. How to score and balanced the vault test: To score the subjects, two experienced referees certified by Board of gymnastics were used. Each subject performed the move 2 times and his highest score was recorded. First referee recorded the points related to start, how to run, hit to the board and the second referee recorded the points related to the first flight, the second flight, and the separation of the hand from vault and landing and the mean scores of both referees showed the score of each subject out of 10.

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Stretch Crossover Reverse Lunge

One Half Locust Exercise

The Straddle

short_adductor_stretch

Gluteus Stretch Abdominal Stretch II

Latissimus Dorsi Stretch II

Standing Outer Hip Stretch

triceps stretch Standing Biceps

Standing Toe

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Table 1: Static Warm-Up Exercises Execution Stand with your feet shoulder width apart. This will be your starting position. Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg. After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion. Lie face down on the floor. Put your left hand under your left hipbone to pad your hip and pubic bone. Bend your right knee so you can hold the foot in your right hand. Lift the foot in the air and simultaneously lift your shoulders off the floor. This also stretches the right hip flexor and the chest and shoulders. Switch sides. If it doesn't bother your back, you can try it with both arms and legs at the same time. Begin in a seated, upright position. Start by extending your legs in front of you in a V. With your hands on the floor, lean forward as far as possible. Hold for 10 to 20 seconds. Sit on the floor with your knees bent and feet together. Place your hands on your ankles and push down gently on your knees with your elbows to increase the stretch. Lay on the floor on your back. Pull your bent knee up towards the opposite shoulder. Lay on the floor on your stomach Place your hands on the floor at shoulder level Lift your upper body away from the floor, straightening your arms Keep your hips flat on the floor Kneel on the floor. Lean forwards with the arms outstretched as far as possible and hands on the floor. Push your buttocks down towards your feet keeping your hands still to increase the stretch. Stand with the leg to be stretched behind the other. Lean over to the non-stretching side. Push the hip you wish to stretch out to the other side. Reach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides. Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward. Raise your arms up and hold until you feel a stretch in your biceps. Stand with some space in front and behind you. Bend at the waist, keeping your legs straight; until you can relax and let your upper body hang down in front of you. Let your arms and hands hang down naturally. Hold for 10 to 20 seconds.


Table 2: Dynamic Warm-Up Exercises Exercise

Execution

Knee to Chest

The subject contracted hip flexors intentionally with knee flexed to bring the thigh to the chest. Stand with feet about shoulder width apart. Hold a medicine ball (optional) in front of you with elbows bent about 90 degrees. You may want to begin this exercise with no weight and build up your strength over time. Step forward with your left foot into a lunge position. Be sure to keep your knee over your left foot; don't twist at the knee. From your torso, twist your upper body to the left. Then, reach across your left side with your arms out-stretched. (Think of pointing to the left from your belly button). Maintain a slow and controlled movement throughout the exercise. Slowly move your arms to center and step forward with the opposite foot and twist to the other side. Continue the movement for about ten steps. Stand with feet about shoulder width apart. . Your feet should be just outside of shoulder width with your head and chest up. This will be your starting position. Using a countermovement, squat partially down and immediately reverse your direction to explode off of the ground, extending through your hips, knees, and ankles. Maintain good posture throughout the jump. As you return to the ground, absorb the impact through your legs. 1. Stand erects and balances on the right foot 2. Bend forward at the waist, simultaneously extending the left leg back and moving both arms out to the sides 3. Keep the body parallel with the ground while maintaining a neutral spine (the line between the shoulders and the left foot should be straight) 4. Return to the starting position with a small backward step 5. Repeal on the opposite side 1. Skip forward, emphasizing a high knee lifts 2. At the same lime, much the inside of the fool of the raised leg with the opposite hand 3. Alternate taps to each foot for the desired distance

Lunge with a Twist

Jump Squats (Advanced)

Surf exercise

SKIP TAPS

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Pre-test measures

All of groups: 10min jogging after that Test

Bosco-test

Sprint-test

Balance the Vault

Post test Warm-up

Static warm-up 10min jogging

10min jogging+ 15min static stretch 2*15s, 6 muscle major groups

Bosco-test

Sprint-test

General Warm-up

Dynamic warm-up 10min jogging +15min dynamic stretch 2*12 Reps

Balance the Vault

Figure 1: Summary of research design

Statistical analysis: the Kolmogorov-smirnov test was used to assess normalizes the distribution of data for each variable. Also, the ANOVA with repeated measures and Bonferroni test at the significant level (p≥0.05) was applied to analyze the data and the data analysis was performed using the Spss version-20 software.

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Results Table 3 shows the subjects 'individual characteristics such as age, weight, height and BMI.

Table 3: Mean Values and Standard Deviations of Subjects’ Descriptive Characteristics Jog Static Dynamic All Subject Descriptive Characteristics

(N=8)

(N=8)

(N=8)

(N=24)

Age (years)

9.5±1.51

9.75±1.48

9.75±1.48

9.66±1.43

Height (cm)

130.5±15.35

129.75±9.58

129. 5±16.93

129.91±13.68

Weight (kg)

28.3±8.83

28.86±8.97

28.18±8.81

28.45±8.48

BMI (kg/m2)

16.17±1.57

16.78±3.25

16.36±1.45

16.44±2.16

To determine the differences between the various stages of sampling, after checking the normality of data distribution, analysis of variance with duplicate measurement and post hoc Bonferroni test at a significance level of (p≤ 0.05) was used suing Kolmogorov-Smirnov test. Results of ANOVA with repeated measures showed that anaerobic power in dynamic group was significantly higher than in static and control group, (Wilks' Lambda = 0.02, P˂ 0.001 and F(3)= (5, 15.24). The Bonferroni post hoc test also showed that anaerobic power with a dynamic warm-up protocol is significantly higher than the anaerobic power with static (p₌0.04) and general warm-up protocol (p₌0.01).But no significant difference could be observed between the general static warm-up (p≥0.05) (Table 4) (Figure 2) The results of this study like ANOVA with repeated measurement showed that 20m sprint was significantly higher in the dynamic group than static and control, (Wilks' Lambda =0.01, P˂ 0.001 and F(3)= (5,20.87). also the Bonferroni post hoc test results showed that 20m sprint with a dynamic warm-up protocol was significantly higher than 20m sprint with static warm-up protocol (P=0.001) and general warm-up (p ₌0.001). The results showed that 20m sprint with static warm-up protocol dropped significantly compared to the control group (p ₌0.01) (Table 4) (Figure3). However, no significant difference could be seen in general warm-up group (p ≥ 0.05). Also the results of the ANOVA with repeated measurement showed that a the vault balance Performance with dynamic warm-up protocol was significantly higher than static and control groups (Wilks ' Lambda= 0.002, P˂ 0.001 and F(3) =(92.79). Also the Bonferroni post hoc test results showed that the Performance with dynamic warm-up protocol was significantly higher than performance with the general (p₌0.001) and the static warm-up protocol (p₌0.001). The performance with static warm-up protocol was significantly reduced compared to control group (p₌0.005) but no significant difference was observed in the control group (p ≥ 0.05). (Table 4) (Figure 4)

Table 4: Mean Values and Standard Deviations of Fitness Performance Following Three Different Warm-Up Protocols. Power.pre

Sprint.pre

Balance the vlute.pre

Power.post

Sprint.post

Balance the vault.post

Sig

Jog

29.6±3.83

4.71 ±0.34

6.43 ±0.77

29.53 ±6.02

4.69 ±0.36

6.43 ±0.66

P>0.05

Static

30.42±4.44

4.64±0.49

7±1.03

25.60±4.78

4.78±0.55*

6.57±1.03*

0.01*

Dynamic

29.68±7.39

4.46±0.57

7.12±0.95

36.16±5.70

3.86±0.48*

8.26±1.13*

0.001*

Warm-Up protocol

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* ASignificant (P