Acute Effects of Different Warm-up Methods on Dynamic Balance

International Journal of Sports Science, cilt.7, sa.3, ss.99-104, 2017 (Hakemli Dergi)

Frequently used methods for warm-up are after-jogging static stretching performed at the aerobic intensity or

loaded exercises applied in the dynamic style. Studies report that voluntary contractions to be performed from a mild level

such as dynamic warm-up to high intensity before performing an athletic activity will increase power production and

performance by activating the nerve-muscle function while static stretching decreases the relevant performance. Studies

examining the effect of warm-up protocols on the balance performance in the literature are scarce. The aim of this study is to

examine the acute effects of static and dynamic warm-up methods on balance performance. 3 different warm-up protocols

were applied to fifty Physical Education and Sports students (21.5 ± 1.8 years, 177.7 ± 6.2 cm and 77.7 ± 5.4 kg) on

non-consecutive days. Protocol A consisted of 5-minute low-intensity running and Protocol B consisted of static stretching

exercises for the lower extremity following Protocol A (at intervals of 30 sec. and 10 sec. twice accompanied by pain).

Protocol C was dynamic stretching (each exercise was repeated twice for 10 m. at increasing intensity after resting for 10

seconds) following Protocol A. The subjects performed the Star Excursion Balance Test after each warm-up protocol (Grible

& Robinson, 2008). Protocols A, B, and C were compared with the variance analysis (ANOVA) and posthoc methods in

repeated measurements. It was determined that there is a significant increase in all balance performances in Protocol B when

compared to Protocol A (p<0,05). It can be said that both static stretching and dynamic stretching practices increase the

balance performance. The most striking result of this study is that the expected negative effect of static stretching did not

occur. Thus, warm-up methods that include static or dynamic stretching can be used before activities requiring dynamic

balance in sports such as gymnastics.