This study investigated the acute effects of three different warm-up protocols (stretching exercises, plyometric exercises, suspension exercises) on the performance of 20 elite soccer players. The players performed tests measuring static balance, vertical jump, 30m sprint, reaction time, and flexibility before and after each warm-up protocol. The results showed that stretching exercises significantly decreased vertical jump and increased 30m sprint time, while plyometric and suspension exercises significantly increased 30m sprint time without negatively impacting other measures. Suspension exercises may be most beneficial for warm-ups in sports requiring speed and jumping.
Acute effect of different combined stretching methodsFernando Farias
The purpose of this study was to investigate the acute effect of different stretching methods, during a warm-up,
on the acceleration and speed of soccer players. The acceleration performance of 20 collegiate soccer players (body height:
177.25 ± 5.31 cm; body mass: 65.10 ± 5.62 kg; age: 16.85 ± 0.87 years; BMI: 20.70 ± 5.54; experience: 8.46 ± 1.49
years) was evaluated after different warm-up procedures, using 10 and 20 m tests. Subjects performed five types of a
warm-up: static, dynamic, combined static + dynamic, combined dynamic + static, and no-stretching. Subjects were
divided into five groups. Each group performed five different warm-up protocols in five non-consecutive days. The
warm-up protocol used for each group was randomly assigned. The protocols consisted of 4 min jogging, a 1 min
stretching program (except for the no-stretching protocol), and 2 min rest periods, followed by the 10 and 20 m sprint
test, on the same day. The current findings showed significant differences in the 10 and 20 m tests after dynamic
stretching compared with static, combined, and no-stretching protocols. There were also significant differences between
the combined stretching compared with static and no-stretching protocols. We concluded that soccer players performed
better with respect to acceleration and speed, after dynamic and combined stretching, as they were able to produce more
force for a faster execution.
High intensity warm ups elicit superior performance Fernando Farias
The benefits of an active warm-up (WU) have been
attributed to increases in muscle temperature, nerve
conductivity, and the speeding of metabolic reactions.1 Non-
temperature-related benefifis include an increased blood-flflw
to working muscles, elevated baseline oxygen consumption,
and the induction of a post-activation potentiation (PAP)
effect.
Effect of Aerobic Training on Percentage of Body Fat, Total Cholesterol and H...IOSR Journals
Abstract: The aim of the present research was to determine the effect of aerobic training on Percentage of
Body Fat, total Cholesterol (TC) and High Density Lipoprotein Cholesterol (HDL-C) among obese Children.
For this purpose, 20 obese Children (age17-25) were selected. The subjects received endurance training only
one session in the morning between 6-7 am for three alternate days a week for six weeks. To analyse the
collected data,'t'-ratio was used at 0.05 level of confidence. The results showed that there were significant
changes in Percentage of Body Fat, TC and HDL-C. It was concluded that the aerobic training is widely
believed to induce changes in the lipid profiles and Percentage of Body Fat of Children.
Acute effect of different combined stretching methodsFernando Farias
The purpose of this study was to investigate the acute effect of different stretching methods, during a warm-up,
on the acceleration and speed of soccer players. The acceleration performance of 20 collegiate soccer players (body height:
177.25 ± 5.31 cm; body mass: 65.10 ± 5.62 kg; age: 16.85 ± 0.87 years; BMI: 20.70 ± 5.54; experience: 8.46 ± 1.49
years) was evaluated after different warm-up procedures, using 10 and 20 m tests. Subjects performed five types of a
warm-up: static, dynamic, combined static + dynamic, combined dynamic + static, and no-stretching. Subjects were
divided into five groups. Each group performed five different warm-up protocols in five non-consecutive days. The
warm-up protocol used for each group was randomly assigned. The protocols consisted of 4 min jogging, a 1 min
stretching program (except for the no-stretching protocol), and 2 min rest periods, followed by the 10 and 20 m sprint
test, on the same day. The current findings showed significant differences in the 10 and 20 m tests after dynamic
stretching compared with static, combined, and no-stretching protocols. There were also significant differences between
the combined stretching compared with static and no-stretching protocols. We concluded that soccer players performed
better with respect to acceleration and speed, after dynamic and combined stretching, as they were able to produce more
force for a faster execution.
High intensity warm ups elicit superior performance Fernando Farias
The benefits of an active warm-up (WU) have been
attributed to increases in muscle temperature, nerve
conductivity, and the speeding of metabolic reactions.1 Non-
temperature-related benefifis include an increased blood-flflw
to working muscles, elevated baseline oxygen consumption,
and the induction of a post-activation potentiation (PAP)
effect.
Effect of Aerobic Training on Percentage of Body Fat, Total Cholesterol and H...IOSR Journals
Abstract: The aim of the present research was to determine the effect of aerobic training on Percentage of
Body Fat, total Cholesterol (TC) and High Density Lipoprotein Cholesterol (HDL-C) among obese Children.
For this purpose, 20 obese Children (age17-25) were selected. The subjects received endurance training only
one session in the morning between 6-7 am for three alternate days a week for six weeks. To analyse the
collected data,'t'-ratio was used at 0.05 level of confidence. The results showed that there were significant
changes in Percentage of Body Fat, TC and HDL-C. It was concluded that the aerobic training is widely
believed to induce changes in the lipid profiles and Percentage of Body Fat of Children.
The Analysis of Plyometric Training Program on University Handball PlayersIOSR Journals
Abstract: The purpose of this study was to find out the efficiency of composed plyometric training program on
beginners Handball players force capabilities in their usual training period. The plyometric training program
was applied during 16 week period where was attended twenty-one 12-19 years old beginners Handball
players. Twelve of them were female and nine male handball players. There were three control tastings. All
subjects participated in following tests: standing long jump, depth leap long jump, medicine ball throws up in
10 seconds; medicine ball overhead throws forward against the wall in 10 seconds, maximal vertical jumps to
the maximal height in 10 seconds, maximal vertical jump height. Testing results statistical analysis has shown
athletes legs and arms speed force reliable improvement. Standing long jump, depth leap long jump and
maximal vertical jump height test results, what has shown legs explosive power, has not shown remarkable
reliable difference (P>0.05) . Medicine ball throws and maximal vertical jumps to the maximal height in 10
seconds, what show speed force improvement, showed reliable difference (P<0.01).
Key words: TRAINING METHOD, LEGS AND ARMS SPEED FORCE TRAINING.
Postexercise Cold Water Immersion Benefits Are Not Greater than the Placebo E...Fernando Farias
A CWI placebo is also as effective as
CWI itself in the recovery of muscle strength over 48 h.
This can likely be attributed to improved subjective ratings
of pain and readiness for exercise, suggesting that the hy-
pothesized physiological benefits surrounding CWI may
be at least partly placebo related.
Effect of plyometric training on sand versus grass on muscle soreness and jum...Fernando Farias
The lower impact on the musculoskeletal
system induced by plyometric exercise on sand compared
to a firm surface might be useful to reduce the stress of
intensified training periods or during rehabilitation from
injury. The aim of this study was to compare the effects
of plyometric training on sand versus a grass surface on
muscle soreness, vertical jump height and sprinting ability
Effect of plyometric training on sand versus grass on muscle soreness and jum...Fernando Farias
Plyometric training on sand improved both
jumping and sprinting ability and induced less muscle
soreness. A grass surface seems to be superior in
enhancing CMJ performance while the sand surface
showed a greater improvement in SJ. Therefore,
plyometric training on different surfaces may be
associated with different training-induced effects on some
neuromuscular factors related to the efficiency of the
stretch-shortening cycle.
Effect of the plyometric electrical training on developing the explosive stre...Prof. Mohamed Belal
1- Setting a new method in the area of the explosive strength training through the combination between the plyometric training and the electrical stimulant (plyometric-electrical training) .
2- To know the effect of the plyometric-electrical training on the improvement rate the explosive strength of the leg's muscles in basketball players.
3- To know the effect of the plyometric-electrical training on the improvement rat the performing level of some Fundamentals in basketball .
Post exercise cold water immersion benefits are not greater than the placebo ...Fernando Farias
A recovery placebo administered after an acute high-intensity interval training
session is superior in the recovery of muscle strength over 48 h as compared with TWI and is as effective as CWI. This can be attributed to
improved ratings of readiness for exercise, pain, and vigor, suggesting that the commonly hypothesized physiological benefits surrounding
CWI are at least partly placebo related.
Effect of aerobic exercise on walking capacity in subjects with parkinsonism-...Sports Journal
Background Parkinson disease is a neurological syndrome usually resulting from deficiency of
neurotransmitter dopamine as the consequence of degenerative, vascular or inflammatory changes in the
basal ganglia. Aerobic exercise is physical exercise of low to high intensity that depends primarily on the
aerobic energy-generating process. Objective of the study was to review the effect of aerobic exercise on
walking capacity in subject with Parkinson disease. Methods. Total of 7 articles reviewed, which
supports aerobic exercise and walking capacity and conclusion made on the basis of results reviewed.
Conclusion. Thus based on the various results achieved in the previous studies, this literature review
concluded that the aerobic exercises can be a great way to improve walking capacity in patients with
Parkinsonism.
A Comparative Study of VO2 Max in Young Female Athletes and Non-AthletesIOSR Journals
Abstract:
Aims And Objectives: The purpose of this study was to compare maximum oxygen uptake(VO2
max ) between young female athletes and non-athletes and to show the importance of sports for physical
fitness.
Material & Methods: The present study was carried out in 50 females between the age group of 18-22 yrs.
They were divided into to groups, study group (25 athletes) and control group. (25 non-athletes) The maximum
oxygen uptake (VO2 max) was compared between cases and controls by using Queen’ college step test.(
Harward step test) .
Results: The VO2 max was higher in female athletes than non-athletes.
Conclusion: The present study showed VO2 max levels more in female athletes. Now a days, physical inactivity
is seen among students due to sedentary lifestyle which may lead to many health problems. Hence, we suggest
that students should get involved in sports and it should make a compulsory subject in colleges.
Key words:- VO2 Max; athlete & non athlete ;Young females
Football is a high-intensity intermittent sport. Although players can cover up to 11km in a game,
most of this is done in short, sharp bursts lasting seconds, and this performance therefore relies on
anaerobic energy, speed and power. Plyometric (jumping) exercises to develop power are used by
sportsmen and sportswomen from myriad sports with success. But can they be applied to football
and combined with traditional approaches?
The effect of eight weeks resistance training on the fitness variables of uni...Sports Journal
A total of thirty female (N=30) university level male Badminton players ranging between 18-28 years of
age were taken as subjects for the purpose of the study. The subjects were randomly selected and training
was conducted at ACS College, Jamner. The subjects were further divided into two groups i.e. Group -A
(N=15) as experimental group and Group-B (N=15) as control group. The following fitness variables
were selected for the purpose of the study: Flexibility test (sit and reach test), strength test (vertical jump
test), speed test (50m dash test), agility (shuttle run test), cardio-vascular fitness test (cooper 12 minute
run-walk test). To compare the mean difference between the data, t test was computed with the help of
SPSS Software and level of significance chosen was 0.05. Result shows that resistance training
(Experimental group) have significant effect on the fitness of university level male Badminton players.
COMPARATIVE STUDY OF SLOW AND FAST SURYANAMASKAR ON PHYSIOLOGICAL FUNCTIONYogacharya AB Bhavanani
Numerous scientific studies have reported beneficial physiological changes after short and long term yoga training. Suryanamaskar is an integral part of modern yoga training and may be performed either in a slow or rapid manner. As there are few studies on suryanamaskar we conducted this study to study differential effect of 6 months training in the fast and slow versions. 42 school children in the age group of 12 to 16 were randomly divided into two groups of 21 each. Group I and Group II received 6 months training in performance of slow suryanamaskar (SSN) and fast suryanamaskar (FSN) respectively. Training in SSN produced a significant decrease in diastolic pressure. In contrast, training in FSN produced a significant increase in systolic pressure. Although there was a highly significant increase in hand grip strength and hand grip endurance in both the groups, the increase in hand grip endurance in FSN group was significantly more than in SSN group. MIP and MEP increased significantly in both groups and the increase of MIP in the FSN group was more significant as compared to SSN. Training in SSN reduced the resting diastolic pressure and rate-pressure-product, which, indicates a decrease in load on the heart. In contrast, FSN increased diastolic pressure and rate-pressure-product. The present study shows suryanamaskar has positive physiological benefits as evidenced by changes in pulmonary function, respiratory pressures, handgrip strength, handgrip endurance and resting cardiovascular parameters. It also demonstrates that there are differences between performance of suryanamaskar in a slow and fast manner and that the effects of FSN are similar to physical aerobic exercises whereas the effects of SSN are similar to those of Yoga training.
Influencing factors upon the reliability of physical proficiency testIOSR Journals
Abstract: The investigator has been selected (i) warm-up, (ii) motivation, and (iii) time of the day for physical
performance as influencing factors of the reliability of physical proficiency test of (i) 30 feet shuttle-run, (ii)
standing broad-jump, (iii) sit-ups for one minute. Eighty students of Bachelor Degree who are opted Physical
Education, Health education and Sports subjects from different colleges affiliated to Manipur University were
selected for this investigation. The Selection of the subjects was done purely on the basis of the specific purpose
of the study and had certain level of physical proficiency so that all the subjects could perform all the variable
test items of the study. After systematically analysed the data of the study it was found that the selected
influencing measurement factors has been affected the reliability of the selected physical proficiency test.
Keywords: Proficiency, reliability, warm-up, motivation, 30 feet shuttle-run, standing broad-jump, and sit-ups
for one minute.
The Analysis of Plyometric Training Program on University Handball PlayersIOSR Journals
Abstract: The purpose of this study was to find out the efficiency of composed plyometric training program on
beginners Handball players force capabilities in their usual training period. The plyometric training program
was applied during 16 week period where was attended twenty-one 12-19 years old beginners Handball
players. Twelve of them were female and nine male handball players. There were three control tastings. All
subjects participated in following tests: standing long jump, depth leap long jump, medicine ball throws up in
10 seconds; medicine ball overhead throws forward against the wall in 10 seconds, maximal vertical jumps to
the maximal height in 10 seconds, maximal vertical jump height. Testing results statistical analysis has shown
athletes legs and arms speed force reliable improvement. Standing long jump, depth leap long jump and
maximal vertical jump height test results, what has shown legs explosive power, has not shown remarkable
reliable difference (P>0.05) . Medicine ball throws and maximal vertical jumps to the maximal height in 10
seconds, what show speed force improvement, showed reliable difference (P<0.01).
Key words: TRAINING METHOD, LEGS AND ARMS SPEED FORCE TRAINING.
Postexercise Cold Water Immersion Benefits Are Not Greater than the Placebo E...Fernando Farias
A CWI placebo is also as effective as
CWI itself in the recovery of muscle strength over 48 h.
This can likely be attributed to improved subjective ratings
of pain and readiness for exercise, suggesting that the hy-
pothesized physiological benefits surrounding CWI may
be at least partly placebo related.
Effect of plyometric training on sand versus grass on muscle soreness and jum...Fernando Farias
The lower impact on the musculoskeletal
system induced by plyometric exercise on sand compared
to a firm surface might be useful to reduce the stress of
intensified training periods or during rehabilitation from
injury. The aim of this study was to compare the effects
of plyometric training on sand versus a grass surface on
muscle soreness, vertical jump height and sprinting ability
Effect of plyometric training on sand versus grass on muscle soreness and jum...Fernando Farias
Plyometric training on sand improved both
jumping and sprinting ability and induced less muscle
soreness. A grass surface seems to be superior in
enhancing CMJ performance while the sand surface
showed a greater improvement in SJ. Therefore,
plyometric training on different surfaces may be
associated with different training-induced effects on some
neuromuscular factors related to the efficiency of the
stretch-shortening cycle.
Effect of the plyometric electrical training on developing the explosive stre...Prof. Mohamed Belal
1- Setting a new method in the area of the explosive strength training through the combination between the plyometric training and the electrical stimulant (plyometric-electrical training) .
2- To know the effect of the plyometric-electrical training on the improvement rate the explosive strength of the leg's muscles in basketball players.
3- To know the effect of the plyometric-electrical training on the improvement rat the performing level of some Fundamentals in basketball .
Post exercise cold water immersion benefits are not greater than the placebo ...Fernando Farias
A recovery placebo administered after an acute high-intensity interval training
session is superior in the recovery of muscle strength over 48 h as compared with TWI and is as effective as CWI. This can be attributed to
improved ratings of readiness for exercise, pain, and vigor, suggesting that the commonly hypothesized physiological benefits surrounding
CWI are at least partly placebo related.
Effect of aerobic exercise on walking capacity in subjects with parkinsonism-...Sports Journal
Background Parkinson disease is a neurological syndrome usually resulting from deficiency of
neurotransmitter dopamine as the consequence of degenerative, vascular or inflammatory changes in the
basal ganglia. Aerobic exercise is physical exercise of low to high intensity that depends primarily on the
aerobic energy-generating process. Objective of the study was to review the effect of aerobic exercise on
walking capacity in subject with Parkinson disease. Methods. Total of 7 articles reviewed, which
supports aerobic exercise and walking capacity and conclusion made on the basis of results reviewed.
Conclusion. Thus based on the various results achieved in the previous studies, this literature review
concluded that the aerobic exercises can be a great way to improve walking capacity in patients with
Parkinsonism.
A Comparative Study of VO2 Max in Young Female Athletes and Non-AthletesIOSR Journals
Abstract:
Aims And Objectives: The purpose of this study was to compare maximum oxygen uptake(VO2
max ) between young female athletes and non-athletes and to show the importance of sports for physical
fitness.
Material & Methods: The present study was carried out in 50 females between the age group of 18-22 yrs.
They were divided into to groups, study group (25 athletes) and control group. (25 non-athletes) The maximum
oxygen uptake (VO2 max) was compared between cases and controls by using Queen’ college step test.(
Harward step test) .
Results: The VO2 max was higher in female athletes than non-athletes.
Conclusion: The present study showed VO2 max levels more in female athletes. Now a days, physical inactivity
is seen among students due to sedentary lifestyle which may lead to many health problems. Hence, we suggest
that students should get involved in sports and it should make a compulsory subject in colleges.
Key words:- VO2 Max; athlete & non athlete ;Young females
Football is a high-intensity intermittent sport. Although players can cover up to 11km in a game,
most of this is done in short, sharp bursts lasting seconds, and this performance therefore relies on
anaerobic energy, speed and power. Plyometric (jumping) exercises to develop power are used by
sportsmen and sportswomen from myriad sports with success. But can they be applied to football
and combined with traditional approaches?
The effect of eight weeks resistance training on the fitness variables of uni...Sports Journal
A total of thirty female (N=30) university level male Badminton players ranging between 18-28 years of
age were taken as subjects for the purpose of the study. The subjects were randomly selected and training
was conducted at ACS College, Jamner. The subjects were further divided into two groups i.e. Group -A
(N=15) as experimental group and Group-B (N=15) as control group. The following fitness variables
were selected for the purpose of the study: Flexibility test (sit and reach test), strength test (vertical jump
test), speed test (50m dash test), agility (shuttle run test), cardio-vascular fitness test (cooper 12 minute
run-walk test). To compare the mean difference between the data, t test was computed with the help of
SPSS Software and level of significance chosen was 0.05. Result shows that resistance training
(Experimental group) have significant effect on the fitness of university level male Badminton players.
COMPARATIVE STUDY OF SLOW AND FAST SURYANAMASKAR ON PHYSIOLOGICAL FUNCTIONYogacharya AB Bhavanani
Numerous scientific studies have reported beneficial physiological changes after short and long term yoga training. Suryanamaskar is an integral part of modern yoga training and may be performed either in a slow or rapid manner. As there are few studies on suryanamaskar we conducted this study to study differential effect of 6 months training in the fast and slow versions. 42 school children in the age group of 12 to 16 were randomly divided into two groups of 21 each. Group I and Group II received 6 months training in performance of slow suryanamaskar (SSN) and fast suryanamaskar (FSN) respectively. Training in SSN produced a significant decrease in diastolic pressure. In contrast, training in FSN produced a significant increase in systolic pressure. Although there was a highly significant increase in hand grip strength and hand grip endurance in both the groups, the increase in hand grip endurance in FSN group was significantly more than in SSN group. MIP and MEP increased significantly in both groups and the increase of MIP in the FSN group was more significant as compared to SSN. Training in SSN reduced the resting diastolic pressure and rate-pressure-product, which, indicates a decrease in load on the heart. In contrast, FSN increased diastolic pressure and rate-pressure-product. The present study shows suryanamaskar has positive physiological benefits as evidenced by changes in pulmonary function, respiratory pressures, handgrip strength, handgrip endurance and resting cardiovascular parameters. It also demonstrates that there are differences between performance of suryanamaskar in a slow and fast manner and that the effects of FSN are similar to physical aerobic exercises whereas the effects of SSN are similar to those of Yoga training.
Influencing factors upon the reliability of physical proficiency testIOSR Journals
Abstract: The investigator has been selected (i) warm-up, (ii) motivation, and (iii) time of the day for physical
performance as influencing factors of the reliability of physical proficiency test of (i) 30 feet shuttle-run, (ii)
standing broad-jump, (iii) sit-ups for one minute. Eighty students of Bachelor Degree who are opted Physical
Education, Health education and Sports subjects from different colleges affiliated to Manipur University were
selected for this investigation. The Selection of the subjects was done purely on the basis of the specific purpose
of the study and had certain level of physical proficiency so that all the subjects could perform all the variable
test items of the study. After systematically analysed the data of the study it was found that the selected
influencing measurement factors has been affected the reliability of the selected physical proficiency test.
Keywords: Proficiency, reliability, warm-up, motivation, 30 feet shuttle-run, standing broad-jump, and sit-ups
for one minute.
Biological screening of herbal drugs: Introduction and Need for
Phyto-Pharmacological Screening, New Strategies for evaluating
Natural Products, In vitro evaluation techniques for Antioxidants, Antimicrobial and Anticancer drugs. In vivo evaluation techniques
for Anti-inflammatory, Antiulcer, Anticancer, Wound healing, Antidiabetic, Hepatoprotective, Cardio protective, Diuretics and
Antifertility, Toxicity studies as per OECD guidelines
Read| The latest issue of The Challenger is here! We are thrilled to announce that our school paper has qualified for the NATIONAL SCHOOLS PRESS CONFERENCE (NSPC) 2024. Thank you for your unwavering support and trust. Dive into the stories that made us stand out!
Synthetic Fiber Construction in lab .pptxPavel ( NSTU)
Synthetic fiber production is a fascinating and complex field that blends chemistry, engineering, and environmental science. By understanding these aspects, students can gain a comprehensive view of synthetic fiber production, its impact on society and the environment, and the potential for future innovations. Synthetic fibers play a crucial role in modern society, impacting various aspects of daily life, industry, and the environment. ynthetic fibers are integral to modern life, offering a range of benefits from cost-effectiveness and versatility to innovative applications and performance characteristics. While they pose environmental challenges, ongoing research and development aim to create more sustainable and eco-friendly alternatives. Understanding the importance of synthetic fibers helps in appreciating their role in the economy, industry, and daily life, while also emphasizing the need for sustainable practices and innovation.
Unit 8 - Information and Communication Technology (Paper I).pdfThiyagu K
This slides describes the basic concepts of ICT, basics of Email, Emerging Technology and Digital Initiatives in Education. This presentations aligns with the UGC Paper I syllabus.
Honest Reviews of Tim Han LMA Course Program.pptxtimhan337
Personal development courses are widely available today, with each one promising life-changing outcomes. Tim Han’s Life Mastery Achievers (LMA) Course has drawn a lot of interest. In addition to offering my frank assessment of Success Insider’s LMA Course, this piece examines the course’s effects via a variety of Tim Han LMA course reviews and Success Insider comments.
A Strategic Approach: GenAI in EducationPeter Windle
Artificial Intelligence (AI) technologies such as Generative AI, Image Generators and Large Language Models have had a dramatic impact on teaching, learning and assessment over the past 18 months. The most immediate threat AI posed was to Academic Integrity with Higher Education Institutes (HEIs) focusing their efforts on combating the use of GenAI in assessment. Guidelines were developed for staff and students, policies put in place too. Innovative educators have forged paths in the use of Generative AI for teaching, learning and assessments leading to pockets of transformation springing up across HEIs, often with little or no top-down guidance, support or direction.
This Gasta posits a strategic approach to integrating AI into HEIs to prepare staff, students and the curriculum for an evolving world and workplace. We will highlight the advantages of working with these technologies beyond the realm of teaching, learning and assessment by considering prompt engineering skills, industry impact, curriculum changes, and the need for staff upskilling. In contrast, not engaging strategically with Generative AI poses risks, including falling behind peers, missed opportunities and failing to ensure our graduates remain employable. The rapid evolution of AI technologies necessitates a proactive and strategic approach if we are to remain relevant.
Operation “Blue Star” is the only event in the history of Independent India where the state went into war with its own people. Even after about 40 years it is not clear if it was culmination of states anger over people of the region, a political game of power or start of dictatorial chapter in the democratic setup.
The people of Punjab felt alienated from main stream due to denial of their just demands during a long democratic struggle since independence. As it happen all over the word, it led to militant struggle with great loss of lives of military, police and civilian personnel. Killing of Indira Gandhi and massacre of innocent Sikhs in Delhi and other India cities was also associated with this movement.
2. Huseyin Topcu, Ramiz Arabaci
ACUTE EFFECT OF DIFFERENT WARM UP PROTOCOLS ON ATHLETE’S PERFORMANCE
European Journal of Physical Education and Sport Science - Volume 3 │ Issue 8 │ 2017 36
results, in sports that require speed and jumping, whilst plyometric and suspension
warm up exercises are thought to be beneficial, in sports that require flexibility, the
inclusion of static stretching to these exercises is thought to be beneficial.
Keywords: warm up, balance, speed, reaction, flexibility, suspension, plyometric,
stretching
1. Introduction
Warm up is the most important movements made before training and competition in
order to increase the performance of the athletes physiologically, psychologically and
neurologically and to reduce the risk of disability (ACSM, 2006; Faigenbaum et al., 2005;
Özdal et al., 2016; Özdal, 2016; O’Brien et al., 1997; Robergs et al., 1991, Arabacı, 2008).
Previous studies have indicated that the importance OF speed, anaerobic power,
balance, reaction time and flexibility features has increased at sport branches such as
football. Since such features also require high strength, the risk of disability is high and
therefore a good warm up is needed. For this reason, scientists are constantly working
on new methods of improving warmth.
Athletes usually prefer a warm-up protocol that starts with mid-level runs and
then makes static stretching movements. Some of the investigations have suggested that
pre-exercise static stretching activities develop posture, reduce the risk of injury, and
provide good performance improvement (Duncan & Woodfield, 2006). Therefore, static
stretching movements are accepted as the gold standard for both children and adults
(Young & Behm, 2002). However, some studies on adult sports have emphasized that
static stretching exercises have a negative effect on sports that require maximal strength
(Behm et al., 2004; Church et al., 2001; Fletcher et al., 2004; Hamada et al., 2000; Little et
al., 2006; Cilli et al., 2014). The observation of the negative effects of static stretching
movements has caused coaches and athletes to be interested in alternative warm-up
exercises to static stretching exercises and thus a number of warm up methods have
emerged (Cilli et al., 2014). One of the most preferred of these warm-up exercises is the
method of warm up with severe dynamic movements after jogging. This method, also
called dynamic warm up exercises, is a method of warm up that involves resistance
exercises and is specific to the sports branch.
Exercises made by the athlete with their own body weight are preferred in the
warm up by resistance exercises (Tahayori, 2009; Thompsen et al., 2007). In the sport
world, many methods have been used in recent years for resistance exercises made with
their own body weight. Plyometric training is one of them. Plyometric training is the
training method involving leaping movements that allow the muscle to reach maximal
3. Huseyin Topcu, Ramiz Arabaci
ACUTE EFFECT OF DIFFERENT WARM UP PROTOCOLS ON ATHLETE’S PERFORMANCE
European Journal of Physical Education and Sport Science - Volume 3 │ Issue 8 │ 2017 37
force as soon as possible. Some studies examining the application of Plyometric
exercises in the warm-up period emphasize that these exercises contribute to the
performance of the athlete (DeVillareal et al., 2007).
Among the resistance exercises made with body weight, one of the most recent is
suspension exercises (Snarr et al., 2013). Suspension training is a method of training that
improves athletic performance by improving muscle strength (Cheatham & Kolber,
2012; Dudgeon et al., 2011; Willardson, 2007). Suspension exercise, with the help of
dangling threads, is training method in a non-stabilizing state using one's own body
weight. There are many suspension devices available today (Calatayud et al., 2014). The
most preferred of these tools is the TRX® Suspension device. Lately, coaches have been
using TRX® instruments a lot in their training programs. There are some studies on the
TRX® suspension device (McGill et al., 2014; Calatayud et al., 2014; Maté-Muñoz et al.,
2014; Mok et al., 2015; Snarr et al., 2013.) However, in our knowledge, there is no study
about the acute effect of using of the TRX® Suspension device during warm up on
athletic performance.
For this reason, the main purpose of this study is to examine the acute effects of
suspension exercises applied on warm up on elite athlete’s speed, balance, reaction
time, anaerobic power and flexibility. Secondly, it examines the acute effect of the
Plyometric and stretching exercises on the performance of the athlete. Expected result
from this study is that acute effect of suspension exercises applied warm up on athlete’s
performance is positive. Also, it is expected that static stretching will negatively impact
performance, Plyometric and suspension exercises will have a positive effect, but
suspension exercises will be more effective than Plyometric exercises.
2. Method
20 male volunteers (mean age 21.35 ± 1.66 years, weight 66.66 ± 7.49 kg, height 175.30 ±
6.59 cm) who had played football for at least seven years in Bursa participated in the
study. All participants filled in a voluntary consent form informing them that they
voluntarily joined the study and allowed the use of the data obtained. The study was
carried out in accordance with the Helsinki Declaration. The study was also conducted
in accordance with the decision of the Ethics Committee for Clinical Investigations of
Uludağ University Faculty of Medicine, 2015-5 / 9. The study was supported by the
Scientific Research Projects Unit of Uludağ University with the project numbered
2015/36.
Before starting the research, participants were given a meeting and information
about the applications to be conducted in the investigation. Also, participants were
given a daily exercise and device presentation training to familiarize themselves with
4. Huseyin Topcu, Ramiz Arabaci
ACUTE EFFECT OF DIFFERENT WARM UP PROTOCOLS ON ATHLETE’S PERFORMANCE
European Journal of Physical Education and Sport Science - Volume 3 │ Issue 8 │ 2017 38
the exercises and test equipment to be applied. All tests and warm-up protocols were
applied at intervals of one day during the players' competition season. Participants
were warned not to exercise heavily on the day before the measurement, to consume
alcohol, and not to go out of their daily diet and sleeping habits. Participants performed
three different warm up protocols on intervals of one day, and tested and recorded data
before and after each warm-up protocol (Figure 1). In the three warm-up protocols,
general warm-up was applied in the same way. Static stretching exercises (SEP) in the
first protocol, Plyometric exercises (PEP) in the second protocol and suspension
exercises (SUEP) in the third protocol were performed. Vertical jump, speed, flexibility
capacity, reaction time and equilibrium skill tests were applied 1 minute after the
general warm-up in all three protocols (pre-test). One minute after the warm-up was
completed, the same tests were performed a second time (post-test). The participants
were taken individually into the warm-up schedule and all the tests. All tests and
warm-up protocols were applied in the study in a synthetic sole with a temperature of
20-240
C. Each warm-up protocol is scheduled for 12 minutes, excluding the general
warm-up period.
Figure 1: Experimental Procedure
Participants in the general warm-up performed jogging for 500 meters (about 4
minutes). They ran in the last 200 meters of the run by turning their arms forward, back
respectively. Then they ran by the legs opened and closed to the sides for a minute and
the general warm up was completed. Warm up protocols are shown in Table 1 in detail.
Participants were measured for height, body weight, and body mass index before pre-
testing. Height measurements were made with a measuring device with a sensitivity of
0.01 m. Tanita BC 418 (Japan) brand body composition analyzer was used for the
weight and body mass index measurements. Tests measuring static balance, anaerobic
power, speed, reaction and flexibility skills were applied to participant at pre-test and
5. Huseyin Topcu, Ramiz Arabaci
ACUTE EFFECT OF DIFFERENT WARM UP PROTOCOLS ON ATHLETE’S PERFORMANCE
European Journal of Physical Education and Sport Science - Volume 3 │ Issue 8 │ 2017 39
post-test. A Prokin Tecnobody PK 200 (Italy) balance meter was used for static balance
measurements. The Static Equilibrium Test was performed with the eyes open in the
standing position on the double leg in the fixed platform. The optimal position for the
double leg test was determined to be equally spaced from the origin point, with the feet
open at the shoulder width and the legs standing on the x and y axis of the feet. During
the test, which lasted for 30 seconds, the position protection was demanded and the
position was monitored from the screen.
The test was started by pressing the start button on the computer keyboard and
was automatically terminated by the computer at the end of the test period. In the static
balance test, the environmental length was used as data in centimeters. The balance of
the individual is worse as the balance score increases, the balance is better assumed as
the score is smaller. The test was applied twice at intervals of one minute and the best
value was used for the study. The anaerobic power was recorded in the Gill Athletics
Vertical Jump Mat while the arms were swinging down. The subjects are on the
platform and the arms are extended next to the body; Knees, hip and chest stopped in
flex. At this point, while jumping to reach as high as possible, the knees, hips and chest
were lifted and the arms were lifted onto the head. They jumped three times, the best
score was recorded. One minute of active rest was given between the jumping. The
power calculation is calculated using the Lewis Measurement Formula.
2.1 Formula
Average Power (Watts) = √ 4.9 x body mass (kg) x √ jump-reach score (m) x 9.81
Biopac MP 36 (USA) measuring instrument and Biopac Student Lab software were used
for dominant hand auditory reaction time measurement. Measurements of reaction
times were repeated ten times using auditory stimuli coming at random intervals using
the dominant hand of participants, and the lowest 2 and highest 2 scores were not
evaluated, and the average of 6 scoring close to each other was recorded as reaction
time. To measure the speed, a wireless 2-door Sinar (Turkey) photocell tool and a 30-
meter sprint test were used. They started running when they were standing 30 cm
behind the starting line and the photocell stopped automatically at the finish line. It was
measured 2 times with a 3-minute break and the best grades were recorded as data.
Their elasticity is measured using a seat-access pedestal. They were asked to sit
at their bare feet so that they could stand straight on the test bench, bend forward from
the waist (waist and hip) and stretch their hands without twisting their knees and
stretch them as far forward as possible to reach the farthest point they could reach. The
best value was recorded by two measurements.
6. Huseyin Topcu, Ramiz Arabaci
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Table 1: Warm Up Protocols
Protocols Movement Time (sec) Rest (sec) Set Total Time (sec)
SEP
Calf Stretching (Right Leg)
30 10 2 80
Calf Stretching (Left Leg)
Quadriceps Stretching (Right Leg)
Quadriceps Stretching (Left Leg)
Adductor Stretching
Hamstring Stretching
Hip Rotator Stretching (Right Leg)
Hip Rotator Stretching (Left Leg)
Plantar Fleksiyon
PEP
Skipping
30 30 2 120
Single Foot Jumping
Side jump over obstacle
Hexagonal Jumping
Depth Jumping
Squat Jumping
SUEP
TRX Lunge and Jumping (Right)
30 15 2 90
TRX Lunge and Jumping (Left)
TRX Hamstring Curl
TRX Mountain Climber
TRX Sprinter Start
TRX Squat
TRX Crossing Balance Lunge
(Right)
TRX Crossing Balance Lunge (Left)
SEP- Stretching Exercises Protocol; PEP- Plyometric Exercises Protocol;
SUEP- Suspension Exercises Protocol; Sec- Second
2.2 Statistical Analysis
SPSS 22.0 for Windows (Chicago, IL, USA) package program was used for the analysis
of the data. The distributions of the obtained data were examined by Shapiro Wilks
Test, the data showed normal distribution; The homogeneity of the group variances
was examined with the Levene Test. Paired Sample T-Test was used from the
parametric tests with homogeneity and the significance value was accepted as p ˂ 0.05.
3. Results
As shown in Table 2, in the measurements made before and after the warm up
protocols, in all protocols in terms of speed and flexibility, there was a significant
difference in SEP only in vertical jump. Although there are differences in other
protocols and tests, they are not significant. See Table 2 for details.
7. Huseyin Topcu, Ramiz Arabaci
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Table 2: Pre-test and post-test results of the participants
When the vertical jump values of the participants were examined, in Stretching
Exercises Protocol the mean value of 1148,69 ± 84,21 W in pre-test was decreased to
1116,69 ± 87,47 W in post test and it was found to be statistically significant (p <0.05).
When the 30 m sprint test values of participants were examined, in the Stretching
Exercises Protocol the value of 4.27 ± 0.15 seconds in the pre-test was measured as 4.32 ±
0.14 seconds in the post test and it was found to be statistically significant (p <0.05).
When the Plyometric Exercise Protocol was examined, the value of the pre-test
was 4.24 ± 0.14 sec was measured as 4.21 ± 0.14 sec in the post test and it was found to
be statistically significant (p <0.05). When the Suspension Exercise Protocol was
examined, the value of 4.24 ± 0.14 sec in the pre-test was measured as 4.22 ± 0.12 sec in
the post test and it was found to be statistically significant (p <0.05).
When the flexibility values of the participants were examined, the value of 28.20
± 6.46 cm in the pre-test was measured as 31.05 ± 6.49 cm in the post test in the
Stretching Exercises Protocol and it was found to be statistically significant (p <0.05).
When Plyometric Exercise Protocol was examined, the value of 28.10 ± 5.24 cm in
the pre-test was measured as 30.05 ± 5.03 cm in the last test, it was found to be
statistically significant (p <0.05). When Suspension Exercise Protocol was examined, the
Variables Groups
Pre-test Post-test
Difference t p
Mean ± SD Mean ± SD
Statıc Balance (Cm)
SEP 228.93 ± 56.23 231.22 ± 55.99 -1.00 -1.28 0.21
PEP 229.36 ± 55.88 227.79 ± 54.24 0.68 1.17 0.25
SUEP 227.01 ± 53.47 225.37 ± 53.54 0.72 0.91 0.37
Vertıcal Jump (W)
SEP 938,82 ± 110,36
913,32 ±
116,17 -2,72
4,18 0,001*
PEP 937,35 ± 106,46
949,56 ±
113,26 1,30
-1,762 0,94
SUEP 931,79 ± 114,06
934,35 ±
119,89 0,27
-0,425 0,676
Reactıon Tıme (Sec)
SEP 0.19 ± 0.03 0.19 ± 0.02 0.00 -0.23 0.81
PEP 0.19 ± 0.02 0.19 ± 0.02 0.00 1.78 0.09
SUEP 0.19 ± 0.02 0.19 ± 0.02 0.00 0.59 0.55
Speed (Sec)
SEP 4.27 ± 0.15 4.32 ± 0.14 -1.15 -3.37 0.003*
PEP 4.24 ± 0.14 4.21 ± 0.14 0.70 2.56 0.01*
SUEP 4.24 ± 0.14 4.22 ± 0.12 0.47 2.15 0.04*
Flexıbıty (Cm)
SEP 28.20 ± 6.46 31.05 ± 6.49 10.10 -6.26 0.001*
PEP 28.10 ± 5.24 30.05 ± 5.03 6.93 -4.07 0.001*
SUEP 28.15 ± 5.33 29.90 ± 4.91 6.92 -3.97 0.001*
SEP- Stretching Exercises Protocol; PEP- Plyometric Exercises Protocol; SUEP- Suspension Exercises
Protocol; Sec- Second; Cm- Centimeter ; W- Watt; SD- Standard Deviation *P <0.05
8. Huseyin Topcu, Ramiz Arabaci
ACUTE EFFECT OF DIFFERENT WARM UP PROTOCOLS ON ATHLETE’S PERFORMANCE
European Journal of Physical Education and Sport Science - Volume 3 │ Issue 8 │ 2017 42
value of 28.15 ± 5.33 cm in the pre-test was measured as 29.90 ± 4.91 cm in the post test
and it was found to be statistically significant (p <0.05).
4. Discussion and Conclusion
This study was conducted to investigate the acute effects of three different warm up
methods on balance, anaerobic power, reaction, speed and flexibility skills of athletes.
Three different warm up protocols were applied to the participants during the study on
different days and the static balance, speed, anaerobic power, reaction, speed and
elasticity properties of the participants were determined before and after the protocols.
The pre-test and post-test values of the participants' balance skills were compared in
three different warm up protocols and it was determined that there was no statistically
significant difference. Although there was no statistically significant difference in the
measurement of the static balance between the pre-test and the post-test, there was a
decrease of 1.00% of SEP, a progress of %0.68 in PEP and %0.72 in SUEP. Static balance
results show us that the PEP and SUEP balance values are better than the SEP values. In
addition, although the difference between PEP and SUEP was not statistically
significant, SUEP was found to have a better effect on static balance than PEP.
Behm et al. (2004) found a 2.2% regression in the dual leg static balance in the
static stretching group despite not being statistically significant, and reported that this
situation may be due to the length of the applied stretching exercises. Costa et al. (2009)
found that static stretching exercises for 15 seconds positively affect balance
performance, while static stretching exercises for 45 seconds have no effect on balance
performance. This is due to the fact that long-term stretching activities may negatively
affect the balance due to reduced reflex activity due to decreased sensitivity of muscle
spindles. They also argued that the 15 sec static stretching affected the balance well due
to the changes in the muscle - tendon unit. Kim et al. (2014) found that plyometric warm
up did not have a significant effect on balance performance. The results of this study are
parallel to our results. Romero-Franco and Jiménez-Reyes (2015) found that the warm-
up protocol involving plyometric movements had a positive effect on balance
performance. We attributed the different results of our study to the fact that the final
tests were carried out after a five-minute rest in this study. No studies have been found
on the use of suspension exercises as a warm-up protocol in literature review. However,
when we investigate non-stabilized resistance exercises, as Suspension exercises are
similar to unstable resistance exercises, Behm and Colado Sanchez (2013) found that
exercises with a 5-week BOSU ball in their study improved the balance skills of the
subjects by 33%. We think that the reason of different result is because of using different
tools and exercises lasting 5 weeks in the study.
9. Huseyin Topcu, Ramiz Arabaci
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European Journal of Physical Education and Sport Science - Volume 3 │ Issue 8 │ 2017 43
When pre-post test vertical jumping values of three warm up protocols were
examined, only a statistically significant difference was found at SEP (p <0.05). In the
vertical jump distance, there was a %2.72 reduction in SEP between pre-test and post-
test, whereas there was a progress as % 1.30 in PEP and %0.27 in SUEP. These results
show us that the PEP and SUEP vertical jump values are better than the SEP values. In
addition, although the PEP did not differ statistically from the SUEP, the PEP was
found to have a better effect on the vertical jump than the SUEP. Unick et al. (2005)
noted that Ballistic and Static stretching did not affect the vertical jump performance in
their work. They think that the reason for this is that the relaxation between the
stretching phase and the splashing phase can cause allowing the fix of neuromotor
excitability. Also, they think that another reason of this is that the subjects used in the
study were well trained female athletes and stretching time was short (15sec.). we think
that the result of this study was different from the result of our study because of the use
of female subjects and the shortening of stretching times.
Gelen et al. (2008) noted that dynamic type warm up exercises have a positive
contribution to vertical jump performance. Gelen et al. (2008) noted that 15 m dynamic
exercise applications seem to affect the vertical jump performance positively.
Faigenbaum et al. (2006) investigated the acute effects of different warm-up
protocols on anaerobic performance on adolescent athletes in their studies. They
emphasized that dynamic warm up and combined static stretching and dynamic warm
up protocols positively affect speed, health ball shot and vertical jump performance.
Thompsen et al. (2007) noted that using dynamic motions for warm-up was more
effective than cycling and static stretching exercises, and recommended using dynamic
exercises on warm up. The common result of these studies is that dynamic warm up
including plyometric exercises has a positive effect on the vertical jump performance of
the athletes. In our study, it was seen that there was a positive effect even though there
was no significant difference.
Behm and Colado Sanchez in their study of college students in 2013 found that
exercises performed in nonstable conditions increased subjects' vertical jump skills by
9%. They think that the reason for this development is related to the development of
balance skills. We think that the reason of different result is because of using different
tools and exercises lasting 5 weeks in the study.
When pre-post reaction values of three warm up protocols were examined, it
was found that there was no significant difference. Arabacı (2009) found that warm up
protocols including dynamic stretching has significantly positive effect on leg reaction
time to warm up protocols without any stretching. Also, he found that there is no
significant difference between warm up protocol with dynamic stretching and warm up
protocol with static stretching, between warm up protocol with static stretching and
10. Huseyin Topcu, Ramiz Arabaci
ACUTE EFFECT OF DIFFERENT WARM UP PROTOCOLS ON ATHLETE’S PERFORMANCE
European Journal of Physical Education and Sport Science - Volume 3 │ Issue 8 │ 2017 44
warm up protocol without any stretching. We think that the reason of different result is
because of differentiation of warm up protocols and measuring leg reaction.
Chatzopoulos et al. (2014) found that there was no significant difference between
static stretching and dynamic warm up at the time of reaction in their study. Perrier et
al. (2011) investigated the effect of static stretching and dynamic warm up on reaction
time. They found that there was no significant effect of static stretching and dynamic
warm up protocols on reaction time. Likewise, Alpkaya and Koceja (2007) found that 3
sets of static stretching from 15 seconds had no effect on reaction time. There are few
studies in the literature that examine the effect of different warm up methods on
reaction time, and it can be useful to examine the effect of different methods on the
reaction time.
When pre-post 30 m speed values of three warm up protocols were examined,
there was a significant difference between pre-test and post-test values in the three
warm-up protocols. In the 30 m speed test, there was a % 1.15 reduction in SEP between
pre-test and post-test, whereas there was a progress as % 0.70 in PEP and % 0.47 in
SUEP. The 30-meter speed test results showed us that the PEP and SUEP values were
better than the SEP values. It also showed that the PEP values were better than the
SUEP values, although there was no significant difference between them. Alikhajeh et
al. (2012), found that there were positive effects of dynamic warm up and negative
effects of static warm up on speed significantly. Needham et al. (2009) found that static
stretching had a negative impact on 10-meter and 20-meter sprint performances.
Similarly, Siatras et al. (2003) found that the stretching exercises protocol negatively
affected the speed performance of the athletes. The results of our study are parallel to
the results of these studies. Ceylan et al. (2014) found that static stretching is better than
jogging warm up in the 30-meter sprint test, and dynamic warm up is better than static
stretching and jogging. In this study, it was found that static germen had a positive
effect and it was a negative effect in our study. We attribute this difference to longer
stretching times in our work. Needham et al. (2009) found that dynamic warm up is a
positive effect on speed performance.
Alikhajeh et al. (2012) found a positive effect of dynamic warm up on the speed
performance. Faigenbaum et al. (2006) found that dynamic warm up was a positive
effect on young athletes. Creekmur, Haworth, Cox and Walsh (2016) found that
plyometric studies positively affected the speed performance. When we evaluate
suspension training in the category of force and dynamic exercises, Needham et al.
(2009) found that dynamic exercises combined with resistance exercises made with 20%
of body weight positively affected the speed performance. This study is parallel to our
study.
11. Huseyin Topcu, Ramiz Arabaci
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European Journal of Physical Education and Sport Science - Volume 3 │ Issue 8 │ 2017 45
When pre-post flexibility values of three warm up protocols were examined,
there was a significant difference between pre-test and post-test values in the three
warm-up protocols. In the flexibility test, a progression of 10% in the SEP, 6.93% in the
PEP and 6.92% in the SUEP was observed. Test results show that the SEP values are
better than the PEP and SUEP values. Çoknaz, Yıldırım and Özengin (2008) found that
stretching exercises performed for 10 reps for 15 sec caused a statistically significant
increase in the value of elasticity compared to those who did 5 repetitive static
stretching exercises for 30 sec and no stretching athletes (P <0.05). In our study,
stretching statically for a long time increases flexibility as in this study. Unlu (2008)
found that flexibility values of dynamic warm up are higher than the values of general
warm up, while The values of static stretching is better than the values of dynamic
warm up. The results of our study are supported by the results of this study. Unick et
al. (2005) reported that static stretching exercise in their study did not affect the
elasticity value. Faigenbaum et al. (2006) found that no protocols affected flexibility in
their study. The reason of the difference between the results of the last two studies
mentioned above and our study can be because of using different warm up methods.
It is well known that warm up is essential for training and competition to
improve performance and prevent injuries. According to the results obtained in our
research, it can be said that suspension exercises made on warming have acute effects
on elite soccer players' speed, balance, anaerobic power and flexibility. According to the
results, it is thought that warm up with plyometric and suspension exercises in sports
that require jump and speed and warm up with stretching exercises in sports that
require flexibility should be more beneficial. In addition, it is expected that the
application of static stretching on warm up will negatively impact performance,
plyometric and suspension exercises will have a positive effect, but suspension
exercises will be more effective than plyometric exercises.
In future studies, the effect of plyometric and suspension exercises on different
muscle groups or at different durations can be investigated. In addition, more studies
should be done to investigate the balance performance in different warm up methods.
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