ﻪﺴﯾﺎﻘﻣ و ﯽﮑﺑﺎﭼ ،ﻞﻤﻌﻟا ﺲﮑﻋ ﺖﻋﺮﺳ يور ﺮﺑ ﺎﯾﻮﭘ و ﺎﺘﺴﯾا ﯽﺸﺸﮐ تﺎﮐﺮﺣ ياﺮﺟا ﺐﯿﺗﺮﺗ ﺮﯿﺛﺎﺗ
فﺎﻄﻌﻧا يﺮﯾﺬﭘ
نازﻮﻣآ ﺶﻧاد ﺮﺘﺧد
نﺎﺘﺴﺑد مرﺎﻬﭼ ﻪﯾﺎﭘ
ﯽﻣﺪﻘﻣ ﺎﯾﺮﭘ هﺪﻧوﺮﻓا ﻪﯿﻗر ،1
يرﺎﯾﺎﻗآ رذآ ،2 3
-1 بﻮﻨﺟ ناﺮﻬﺗ رﻮﻧ مﺎﯿﭘ هﺎﮕﺸﻧاد ،ﺪﺷرا ﯽﺳﺎﻨﺷرﺎﮐ يﻮﺠﺸﻧاد
-2 ناﺮﯾا ،ناﺮﻬﺗ ،رﻮﻧ مﺎﯿﭘ هﺎﮕﺸﻧاد ﯽﻧﺪﺑ ﺖﯿﺑﺮﺗ هوﺮﮔ ،رﺎﯾدﺎﺘﺳا
-3 ناﺮﯾا ،ناﺮﻬﺗ ،رﻮﻧ مﺎﯿﭘ هﺎﮕﺸﻧاد ﯽﻧﺪﺑ ﺖﯿﺑﺮﺗ هوﺮﮔ ،رﺎﯾدﺎﺘﺳا
هﺪﯿﮑﭼ ﯽﺳرﺮﺑ فﺪﻫ ﺎﺑ ﺮﺿﺎﺣ ﺶﻫوﮋﭘ ﺛﺎﺗ
ﯿﺮ ﺗﺮﺗ ﯿ ﺐ اﺮﺟا ي ﺮﻤﺗ ﯾ تﺎﻨ ﺸﺸﮐ ﯽ اﯾ ﺎﺘﺴ ﻮﭘ و ﯾﺎ ﮑﺑﺎﭼ ﺮﺑ ﯽ ﺲﮑﻋ ﺖﻋﺮﺳ ،
ﻞﻤﻌﻟا يﺮﯾﺬﭘ فﺎﻄﻌﻧا و زﻮﻣآ ﺶﻧاد هد يور ﺮﺑ
ﺮﺘﺧد ﺪﺷ مﺎﺠﻧا ﯽﯾاﺪﺘﺑا مرﺎﻬﭼ ﻪﯾﺎﭘ ﯽﻧدﻮﻣزآ ﺮﻫ .
ﺖﺴﺗ 3
.داد مﺎﺠﻧا ار (ﺎﺘﺴﯾا ﺪﻌﺑ ﺎﯾﻮﭘ ﺶﺸﮐ لوا و ﺎﯾﻮﭘ ﺪﻌﺑ ﺎﺘﺴﯾا ﺶﺸﮐ لوا ،ﺶﺸﮐ نوﺪﺑ) ﺶﺸﮐ ﺖﯿﻌﺿو ﻪﺳ ﻞﻣﺎﺷ زا ﺪﻌﺑ ﺖﺴﺗ ﺮﻫ رد يﺎﻫﺮﯿﻐﺘﻣ ،ﻪﻃﻮﺑﺮﻣ ﯽﺸﺸﮐ ﺖﯿﻌﺿو مﺎﺠﻧا و ﺖﺣاﺮﺘﺳا ﻪﻘﯿﻗد ود و ﮓﻨﯿﮔﺎﺟ ﻪﻘﯿﻗد 4
فﺎﻄﻌﻧا و ﯽﮑﺑﺎﭼ ،ﻞﻤﻌﻟا ﺲﮑﻋ ﺖﻋﺮﺳ ﺖﺳد ﻪﺑ ﺞﯾﺎﺘﻧ سﺎﺳا ﺮﺑ .ﺪﺷ يﺮﯿﮔ زاﺪﻧا ﺎﻫ ﯽﻧدﻮﻣزآ رد يﺮﯾﺬﭘ
فﺎﻄﻌﻧا و ﻞﻤﻌﻟا ﺲﮑﻋ ﺖﻋﺮﺳ ﺮﯿﻐﺘﻣ ﺮﺑ ﺎﯾﻮﭘ ﺪﻌﺑ ﺎﺘﺴﯾا لوا ﯽﺸﺸﮐ ﺖﯿﻟﺎﻌﻓ ،ﻪﺘﺴﺒﻤﻫ ﯽﺗ نﻮﻣزآ زا هﺪﻣآ ﻦﯾا ﺎﺑ دراﺪﻧ ﺮﯿﺛﺎﺗ ﯽﮑﺑﺎﭼ ﺮﺑ ﺎﻣا ﻪﺘﺷاد يرادﺎﻨﻌﻣ ﺮﯿﺛﺎﺗ يﺮﯾﺬﭘ ﺮﯿﻐﺘﻣ ﺮﺑ ﺎﺘﺴﯾا ﺪﻌﺑ ﺎﯾﻮﭘ لوا ﯽﺸﺸﮐ ﺖﯿﻟﺎﻌﻓ لﺎﺣ
ﺲﮑﻋ ﺖﻋﺮﺳ نﺎﺸﻧ ﻪﻓﺮﻄﮑﯾ ﺲﻧﺎﯾراو ﻞﯿﻠﺤﺗ نﻮﻣزآ .دراد يرادﺎﻨﻌﻣ ﺮﯿﺛﺎﺗ ﯽﮑﺑﺎﭼ و يﺮﯾﺬﭘ فﺎﻄﻌﻧا و ﻞﻤﻌﻟا
لوا ـ ﺶﺸﮐ نوﺪﺑ) ﺖﯿﻌﻗﻮﻣ ﻪﺳ ﻦﯿﺑ ،يﺮﯾﺬﭘ فﺎﻄﻌﻧا و ﯽﮑﺑﺎﭼ ،ﻞﻤﻌﻟا ﺲﮑﻋ ﺖﻋﺮﺳ ﺮﯿﻐﺘﻣ ﻦﯿﮕﻧﺎﯿﻣ ﻦﯿﺑ داد ﯽﻤﻧ هﺪﯾد يرادﺎﻨﻌﻣ فﻼﺘﺧا (ﺎﺘﺴﯾا ﺪﻌﺑ ﺎﯾﻮﭘ لوا ـ ﺎﯾﻮﭘ ﺪﻌﺑ ﺎﺘﺴﯾا دﻮﺷ
) P>0.05 ﺗ ﺞﯾﺎﺘﻧ .(
نﺎﺸﻧ ﺮﺿﺎﺣ ﻖﯿﻘﺤ
يﺮﯾﺬﭘ فﺎﻄﻌﻧا و ﻞﻤﻌﻟا ﺲﮑﻋ ﺖﻋﺮﺳ ﺮﺑ ﺎﯾﻮﭘ و ﺎﺘﺴﯾا ﯽﺸﺸﮐ ﺖﯿﻟﺎﻌﻓ مﺎﺠﻧا ﺐﯿﺗﺮﺗ ﺮﯿﺛﺎﺗ ﻦﯿﺑ ﻪﮐ ﺪﻫد ﯽﻣ ﺮﻫ ﺎﺘﺴﯾا ﺪﻌﺑ ﺎﯾﻮﭘ لوا ﯽﺸﺸﮐ ﺖﯿﻟﺎﻌﻓ و ﺎﯾﻮﭘ ﺪﻌﺑ ﺎﺘﺴﯾا لوا ﯽﺸﺸﮐ ﺖﯿﻟﺎﻌﻓ و دراﺪﻧ دﻮﺟو يراد ﯽﻨﻌﻣ توﺎﻔﺗ راد يﺮﯾﺬﭘ فﺎﻄﻌﻧا و ﻞﻤﻌﻟا ﺲﮑﻋ ﺖﻋﺮﺳ ﺮﺑ يراد ﯽﻨﻌﻣ ﺮﯿﺛﺎﺗ ود ﺖﯿﻟﺎﻌﻓ ﻪﮐ داد نﺎﺸﻧ ﺞﯾﺎﺘﻧ لﺎﺣ ﻦﯾا ﺎﺑ .ﺪﻧ
ﯽﮑﺑﺎﭼ ﺮﺑ ﺎﯾﻮﭘ ﺪﻌﺑ ﺎﺘﺴﯾا لوا ﯽﺸﺸﮐ ﺖﯿﻟﺎﻌﻓ ﺎﻣا ﻪﺘﺷاد ﯽﮑﺑﺎﭼ ﺮﺑ يراد ﯽﻨﻌﻣ ﺮﯿﺛﺎﺗ ﺎﺘﺴﯾا ﺪﻌﺑ ﺎﯾﻮﭘ لوا ﯽﺸﺸﮐ .دراﺪﻧ ﺮﯿﺛﺎﺗ ﺎﯾﻮﭘ و ﺎﺘﺴﯾا ﺶﺸﮐ ﺐﯿﺗﺮﺗ ،ﻞﻤﻌﻟا ﺲﮑﻋ ﺖﻋﺮﺳ ،يﺮﯾﺬﭘ فﺎﻄﻌﻧا ،ﯽﮑﺑﺎﭼ :يﺪﯿﻠﮐ نﺎﮔژاو
This study aimed to evaluate the effect of the implementation of static and dynamic stretching exercises on agility, reaction time, flexibility in ten students were in fourth grade. The participants in nine separate sessions did both stretching protocols (static and dynamic) and no stretch (each session). In all meetings of the participants after 4 minutes jogging and two minutes rest; in the first three session they did agility, reaction time, flexibility tests, in the second three session after protocol of dynamic after static stretching session they did agility, reaction time, flexibility tests; in the third three session after protocol of stretching after dynamic static session they did agility, reaction time, flexibility tests. Based on the results of the one-sample t-test activity status (first static after dynamic) variable on reaction time and flexibility is a significant impact, as well as activity in the position (first dynamic after static) varying the reaction time and flexibility and agility has a
ﯽﺷزرو ﻪﯾﺬﻐﺗ و يژﻮﻟﻮﯾﺰﯿﻓ
significant impact. But activity in the position (first static after dynamic) are not significantly impact the variable agility. Also based on the results of analysis of variance between the variable of reaction speed, agility and flexibility, between three positions (without the stretching- first dynamic after static- first static after dynamic) not seen a significant difference (P> 0.05). So according to the results, it seems, the implementation of static and dynamic stretching significant impact on performance of agility, flexibility and speed of reaction, but the protocol of dynamic and static stretching impact on the implementation of the agility, flexibility and speed of reaction does not effect.
Keywords: agility, flexibility, reaction time, sequence of static and dynamic stretching
ﻪﻣﺪﻘﻣ
ﻪﺑ ﻻﻮﻤﻌﻣ ﻪﮐ ﺪﺷﺎﺑ ﯽﻧﺪﺑ ﺖﯿﺑﺮﺗ ﺚﺣﺎﺒﻣ ﻦﯾﺮﺘﻤﻬﻣ ﺪﯾﺎﺷ ﯽﺸﺸﮐ تﺎﮐﺮﺣ و ﺶﻣﺮﻧ راﺮﻗ ﻪﺟﻮﺗ درﻮﻣ ﯽﻓﺎﮐ ﺪﺣ
)دﺮﯿﮔ ﯽﻤﻧ ﺮﺜﮐاﺪﺣ ﺪﻨﻧﺎﻣ يزاﻮﻫ ﯽﺑ يﺎﻫداﺪﯾور زا ﻞﺒﻗ ﺎﺘﺴﯾا ﺶﺸﮐ ﺪﻧا هداد نﺎﺸﻧ ﺮﯿﺧا يﺎﻫ ﺶﻫوﮋﭘ .(1
ﺑﺎﭼ ،ﺖﻋﺮﺳ ود ،يدﻮﻤﻋ شﺮﭘ ،ناﻮﺗ ،ترﺪﻗ ،وﺮﯿﻧ ﺪﯿﻟﻮﺗ ﯽﻣ دﺮﮑﻠﻤﻋ ﺶﻫﺎﮐ ﺚﻋﺎﺑ ﺶﻨﮐاو نﺎﻣز و ﯽﮑ
)دﻮﺷ .(4 ) ﯽﭼاووﺎﭼ دﻮﺧ ﺶﻫوﮋﭘ رد (2009
ﯿﺑ يراد ﯽﻨﻌﻣ توﺎﻔﺗ ﻪﮐ ﺪﯿﺳر ﻪﺠﯿﺘﻧ ﻦﯾا ﻪﺑ ندﺮﮐ مﺮﮔ ﻦ
دراﺪﻧ دﻮﺟو نﺪﯾﺮﭘ دﺮﮑﻠﻤﻋ و ﺖﻋﺮﺳ ،ﯽﮑﺑﺎﭼ ﺮﺑ ﺎﯾﻮﭘ ﺎﯾ و ﮏﯿﺗﺎﺘﺳا )
.(6 ) پﺎﺷ ﯽﺑ دﻮﺧ ﺶﻫوﮋﭘ رد (2003
ﺎﺘﺴﯾا ﯽﺸﺸﮐ تﺎﮐﺮﺣ مﺎﺠﻧا ﻪﮐ ﺪﯿﺳر ﻪﺠﯿﺘﻧ ﻦﯾا ﻪﺑ يور ﺮﺑ ﯽﻬﺟﻮﺗ ﻞﺑﺎﻗ ﺮﯿﺛﺎﺗ ،دﺮﮑﻠﻤﻋ زا ﻞﺒﻗ ﺎﯾﻮﭘ زا ﺪﻌﺑ
)دراﺬﮔ ﯽﻤﻧ (يدﻮﻤﻋ شﺮﭘ )ناﻮﺗ و ﯽﮑﺑﺎﭼ ،ﺖﻋﺮﺳ ) ﺲﺒﻃ يدﻮﻤﺤﻣ شرآ .(5
دﻮﺧ ﻪﻌﻟﺎﻄﻣ رد (1392 ﻪﺑ
ﻪﮐ ﺪﯿﺳر ﻪﺠﯿﺘﻧ ﻦﯾا ﮓﻨﯾﺮﺘﺴﻤﻫ تﻼﻀﻋ يﺮﯾﺬﭘ فﺎﻄﻌﻧا يور ﺮﺑ يرادﺎﻨﻌﻣ ﺮﺛا ﺎﺘﺴﯾا ﯽﺸﺸﮐ تﺎﻨﯾﺮﻤﺗ
ﺳا ﻪﺘﺷاﺬﮔ )ﺖ
.(2 ﻮﺴﻤﻫﺎﻧ ﺞﯾﺎﺘﻧ ﻊﻗاو رد ﺮﺑ ﺎﻬﻧآ ياﺮﺟا ﺐﯿﺗﺮﺗ و ﺎﺘﺴﯾا و ﺎﯾﻮﭘ ﺶﺸﮐ رﺎﺛآ ﺎﺑ طﺎﺒﺗرا رد
ﺮﺑ ﺎﯾﻮﭘ و ﺎﺘﺴﯾا ﯽﺸﺸﮐ تﺎﮐﺮﺣ ﺐﯿﺗﺮﺗ ﺮﯿﺛﺎﺗ ﯽﺳرﺮﺑ فﺪﻫ ﺎﺑ ار ﺮﺿﺎﺣ ﻖﯿﻘﺤﺗ ﺎﺗ ﺖﺷاد نآ ﺮﺑ ار ﺎﻣ دﺮﮑﻠﻤﻋ .ﻢﯿﻫد مﺎﺠﻧا فﺎﻄﻌﻧا و ﻞﻤﻌﻟا ﺲﮑﻋ ﺖﻋﺮﺳ ،ﯽﮑﺑﺎﭼ يﺎﻫرﻮﺘﮐﺎﻓ
شور ﻖﯿﻘﺤﺗ ﯽﺳﺎﻨﺷ
ﯽﯾاﺪﺘﺑا مرﺎﻬﭼ ﻪﯾﺎﭘ ﺮﺘﺧد ﯽﻧدﻮﻣزآ هد ﻞﻤﻌﻟا ﺲﮑﻋ ﺖﻋﺮﺳ ،ﯽﮑﺑﺎﭼ يﺎﻫ نﻮﻣزآ
ار يﺮﯾﺬﭘ فﺎﻄﻌﻧا و ﺪﻌﺑ
نوﺪﺑ و (ﺶﯾﺎﻣزآ هوﺮﮔ) ﺎﺘﺴﯾا زا ﺪﻌﺑ ﺎﯾﻮﭘ ﺶﺸﮐ ،ﺎﯾﻮﭘ زا ﺪﻌﺑ ﺎﺘﺴﯾا ﺶﺸﮐ ﺖﯿﻌﺿو ﻪﺳ رد ﻦﺘﻓﺮﮔ راﺮﻗزا ﺐﻗﺎﻌﺘﻣ ﻪﮐ (لﺮﺘﻨﮐ هوﺮﮔ)ﺶﺸﮐ .ﺪﻧداد مﺎﺠﻧا ار دﻮﺑ ﺖﺣاﺮﺘﺳا ﻪﻘﯿﻗد ود و ﮓﻨﯿﮔﺎﺟ ﻪﻘﯿﻗد 4
ﺎﺘﺴﯾا ﺶﺸﮐ
وﺮﮔ يور ﺖﮐﺮﺣ ﻪﻧ ﻞﻣﺎﺷ ﺖﻋﺮﺳ و يﺮﯾﺬﭘ فﺎﻄﻌﻧا ،ﯽﮑﺑﺎﭼ يﺎﻫ رﻮﺘﮐﺎﻓ رد هدﺎﻔﺘﺳا درﻮﻣ ﯽﻠﺻا تﻼﻀﻋ ه
نار ﻞﺼﻔﻣ يﺎﻫ هﺪﻨﻨﮐ ﻢﺧ و وﺮﺘﺳﺎﮔ ،سﻮﺌﻟﻮﺳ ،ﺎﻫرﻮﺘﮐادا ،ﮓﻨﯾﺮﺘﺴﻤﻫ ،نار ﺮﺳ رﺎﻬﭼ ﻪﻠﻤﺟ زا ﻞﻤﻌﻟا ﺲﮑﻋ ﯽﺸﺸﮐ ﺖﮐﺮﺣ ﺮﻫ ياﺮﺑ .دﻮﺑ راﺮﮑﺗ 5
رد يا ﻪﯿﻧﺎﺛ 15 ﺎﺑ ﺖﺳ 3
تﺪﻣ و ﺎﻫ ﺖﺳ ﻦﯿﺑ ﺖﺣاﺮﺘﺳا ﻪﯿﻧﺎﺛ 10
ﺸﮐ ﺮﻫ نﺎﻣز ﺶ
تﺪﻣ ﻪﺑ ،ﺐﯿﺗﺮﺗ نﺎﻤﻫ ﻪﺑ و تﻼﻀﻋ هوﺮﮔ نﺎﻤﻫ يور ﺰﯿﻧ ﺎﯾﻮﭘ ﺶﺸﮐ .ﺪﺷ مﺎﺠﻧا ﻪﯿﻧﺎﺛ 15
لوا ﯽﺸﺸﮐ ﺖﯿﻟﺎﻌﻓ و ﺎﯾﻮﭘ ﺪﻌﺑ ﺎﺘﺴﯾا لوا ﯽﺸﺸﮐ ﺖﯿﻟﺎﻌﻓ ﺮﯿﺛﺎﺗ ﯽﺳرﺮﺑ نﻮﻣزآ ياﺮﺑ .ﺪﺷ مﺎﺠﻧا ﺶﺸﮐ ﻪﯿﻧﺎﺛ15 ﻪﺴﯾﺎﻘﻣ ياﺮﺑ ﻦﯿﻨﭽﻤﻫ و ﻪﺘﺴﺒﻤﻫ ﯽﺗ ﮏﯾﺮﺘﻣارﺎﭘ نﻮﻣزآ زا ﻖﯿﻘﺤﺗ يﺎﻫﺮﯿﻐﺘﻣ ﺮﺑ ﺎﺘﺴﯾا ﺪﻌﺑ ﺎﯾﻮﭘ ﺐﯿﺗﺮﺗ ﺮﯿﺛﺎﺗ
) ﻪﻓﺮﻃ ﮏﯾ ﺲﻧﺎﯾراو ﻞﯿﻠﺤﺗ و ﻪﯾﺰﺠﺗ زا ﺎﻫ ﺶﺸﮐ ياﺮﺟا ANOVA
هدﺎﻔﺘﺳا ﯽﻧوﺮﻔﻧﻮﺑ ﯽﺒﯿﻘﻌﺗ نﻮﻣزآ زا و (
ﺪﺷ
ﻪﺘﻓﺎﯾ ﺎﻫ
لوﺪﺟ رد ﻒﻠﺘﺨﻣ يﺎﻫ نﻮﻣزآ ﺞﯾﺎﺘﻧ ﺖﻋﺮﺳ ﺮﯿﻐﺘﻣ ﺮﺑ ﺎﯾﻮﭘ ﺪﻌﺑ ﺎﺘﺴﯾا لوا ﯽﺸﺸﮐ ﺖﯿﻟﺎﻌﻓ .ﺖﺳا هﺪﺷ هدروآ1
ﺎﻣا ﻪﺘﺷاد يرادﺎﻨﻌﻣ ﺮﯿﺛﺎﺗ يﺮﯾﺬﭘ فﺎﻄﻌﻧا و ﻞﻤﻌﻟا ﺲﮑﻋ لوا ﯽﺸﺸﮐ ﺖﯿﻟﺎﻌﻓ لﺎﺤﻨﯾا ﺎﺑ دراﺪﻧ ﺮﯿﺛﺎﺗ ﯽﮑﺑﺎﭼ ﺮﺑ
ﺞﯾﺎﺘﻧ لﺎﺤﻨﯾا ﺎﺑ .دراد يرادﺎﻨﻌﻣ ﺮﯿﺛﺎﺗ ﯽﮑﺑﺎﭼ و يﺮﯾﺬﭘ فﺎﻄﻌﻧا و ﻞﻤﻌﻟا ﺲﮑﻋ ﺖﻋﺮﺳ ﺮﯿﻐﺘﻣ ﺮﺑ ﺎﺘﺴﯾا ﺪﻌﺑ ﺎﯾﻮﭘ رد ،فﺎﻄﻌﻧا و ﯽﮑﺑﺎﭼ ،ﻞﻤﻌﻟا ﺲﮑﻋ ﺖﻋﺮﺳ ﺮﯿﻐﺘﻣ ﻦﯿﮕﻧﺎﯿﻣ ﻦﯿﺑ ﻪﮐ داد نﺎﺸﻧ ﻪﻓﺮﻄﮑﯾ ﺲﻧﺎﯾراو ﻞﯿﻠﺤﺗ نﻮﻣزآ ﺸﮐ نوﺪﺑ) ﺖﯿﻌﻗﻮﻣ ﻪﺳ دﻮﺟو يرادﺎﻨﻌﻣ فﻼﺘﺧا (ﺎﺘﺴﯾا ﺪﻌﺑ ﺎﯾﻮﭘ لوا ـ ﺎﯾﻮﭘ ﺪﻌﺑ ﺎﺘﺴﯾا لوا ـ ﺶ
)دراﺪﻧ P>0.05 .(
لوﺪﺟ ﺪﻌﺑ ﺎﺘﺴﯾا ﯽﺸﺸﮐ ﺖﯿﻟﺎﻌﻓ و ﺎﺘﺴﯾا زا ﺪﻌﺑ ﺎﯾﻮﭘ ﯽﺸﺸﮐ ﺖﯿﻟﺎﻌﻓ ﺮﯿﺛﺎﺗ ﯽﺳرﺮﺑ رد ﻪﺘﺴﺒﻤﻫ ﯽﺗ نﻮﻣزآ ﻪﺑ طﻮﺑﺮﻣ ﺞﯾﺎﺘﻧ .1
ﻖﯿﻘﺤﺗ يﺎﻫﺮﯿﻐﺘﻣ ﺮﺑ ﺎﯾﻮﭘ زا
فﺎﻄﻌﻧا ﯽﮑﺑﺎﭼ ﻞﻤﻌﻟا ﺲﮑﻋ ﺖﻋﺮﺳ ﺮﯿﻐﺘﻣ
ﺎﺘﺴﯾا
ﺎﯾﻮﭘ زاﺪﻌﺑ ﺎﺘﺴﯾا زاﺪﻌﺑ ﺎﯾﻮﭘ ﺎﯾﻮﭘ زاﺪﻌﺑ ﺎﺘﺴﯾا ﺎﺘﺴﯾا زاﺪﻌﺑ ﺎﯾﻮﭘ ﺎﯾﻮﭘ زاﺪﻌﺑ ﺎﺘﺴﯾا ﺎﺘﺴﯾا زاﺪﻌﺑ ﺎﯾﻮﭘ ﯽﻨﯾﺮﻤﺗ ﻞﮑﺗوﺮﭘ /002
0 0/030 0/007 0/357 0/001 0/021 يرادﺎﻨﻌﻣ ﺢﻄﺳ
يﺮﯿﮔ ﻪﺠﯿﺘﻧ و ﺚﺤﺑ
) ﺎﺘﺴﯾا زا ﺪﻌﺑ ﺎﯾﻮﭘ ﯽﺸﺸﮐ ﺖﯿﻟﺎﻌﻓ ﺖﻔﮔ ناﻮﺗ ﯽﻣ ،ﺮﺿﺎﺣ ﺶﻫوﮋﭘ ﺞﯾﺎﺘﻧ ﻪﺑ ﻪﺟﻮﺗ ﺎﺑ P=0.021
ﺖﯿﻟﺎﻌﻓ و (
) ﺎﯾﻮﭘ زا ﺪﻌﺑ ﺎﺘﺴﯾا ﯽﺸﺸﮐ P=0.001
ﺞﯾﺎﺘﻧ .دراد ﻞﻤﻌﻟا ﺲﮑﻋ ﺖﻋﺮﺳ رﻮﺘﮐﺎﻓ ياﺮﺟا ﺮﺑ يرادﺎﻨﻌﻣ ﺮﯿﺛﺎﺗ (
) ﺎﺘﺴﯾا زا ﺪﻌﺑ ﺎﯾﻮﭘ ﯽﺸﺸﮐ ﺖﯿﻟﺎﻌﻓ ﻪﮐ داد نﺎﺸﻧ ﺮﺿﺎﺣ ﺶﻫوﮋﭘ P=0.030
زا ﺪﻌﺑ ﺎﺘﺴﯾا ﯽﺸﺸﮐ ﺖﯿﻟﺎﻌﻓ و (
) ﺎﯾﻮﭘ P=0.002 ﺣ ﺞﯾﺎﺘﻧ .دراد فﺎﻄﻌﻧا يور ﺮﺑ يرادﺎﻨﻌﻣ ﺮﯿﺛﺎﺗ (
شرآ ﺶﻫوﮋﭘ زا ﻞﺻﺎﺣ ﺞﯾﺎﺘﻧ ﺎﺑ ﺮﺿﺎ
)ﺲﺒﻃ يدﻮﻤﺤﻣ زا ﺪﻌﺑ ﺎﯾﻮﭘ ﯽﺸﺸﮐ ﺖﯿﻟﺎﻌﻓ ﻪﮐ داد نﺎﺸﻧ ﺮﺿﺎﺣ ﺶﻫوﮋﭘ ﺞﯾﺎﺘﻧ ﻦﯿﻨﭽﻤﻫ .ﺪﺷﺎﺑ ﯽﻣ ﻮﺴﻤﻫ (2
) دراﺪﻧ ﯽﮑﺑﺎﭼ يور ﺮﺑ يرادﺎﻨﻌﻣ ﺮﯿﺛﺎﺗ ﺎﺘﺴﯾا P=0.357
)ﯽﭼاووﺎﭼ ﺶﻫوﮋﭘ ﺞﯾﺎﺘﻧ ﺎﺑ ﻪﮐ ( ) پﺎﺷ ﯽﺑ و (5
(4
زا ﺪﻌﺑ ﺎﺘﺴﯾا ﯽﺸﺸﮐ ﺖﯿﻟﺎﻌﻓ ﺎﻣا .دراﺪﻧ ﯽﻧاﻮﺨﻤﻫ دراد ﯽﮑﺑﺎﭼ رﻮﺘﮐﺎﻓ ياﺮﺟا ﺮﺑ يرادﺎﻨﻌﻣ ﺮﯿﺛﺎﺗ ﺎﯾﻮﭘ
) P=0.007 )ﯽﭼاووﺎﭼ ﻖﯿﻘﺤﺗ ﺞﯾﺎﺘﻧ ﺎﺑ ﻪﮐ (
)پﺎﺷ ﯽﺑ و (5 ﺪﻧاﻮﺘﺑ ﻪﮐ ﯽﻠﻣاﻮﻋ زا ﺪﯾﺎﺷ .دراد ﯽﻧاﻮﺨﻤﻫ (4
،ﻦﺳ ﻞﻣﺎﻋ ﺎﯾو ﯽﺸﺸﮐ تﺎﮐﺮﺣ زا ﻞﺒﻗ ندﺮﮐ مﺮﮔ ﻪﻠﺣﺮﻣ ،ﺪﻨﮐ ﻪﯿﺟﻮﺗ ار ﺶﻫوﮋﭘ ﻦﯾا رد ﺎﻫ ﻪﺘﻓﺎﯾ نﺎﯿﻣ ﺾﻗﺎﻨﺗ ا ﻪﻓﺮﺣ ﺎﯾ يﺪﺘﺒﻣ ﺎﯾ و ﺖﯿﺴﻨﺟ ﯽﭼاووﺎﭼ و پﺎﺷ ﯽﺑ ﺶﻫوﮋﭘ رد ،لﺎﺜﻣ ياﺮﺑ .ﺪﺷﺎﺑ ﺎﻫ ﯽﻧدﻮﻣزآ ندﻮﺑ ي
ﺮﺿﺎﺣ ﺶﻫوﮋﭘ رد ﻪﮐ ﯽﻟﺎﺣ رد ،ﺪﻧداد مﺎﺠﻧا ار ﯽﺸﺸﮐ تﺎﮐﺮﺣ ﺎﻬﻨﺗ ﯽﻠﺻا ﺖﯿﻟﺎﻌﻓ زا ﻞﺒﻗ ﺎﻫ ﯽﻧدﻮﻣزآ ،ﻞﺻﺎﺣ ﺞﯾﺎﺘﻧ ﻪﺑ ﻪﺟﻮﺗ ﺎﺑ ﻦﯾاﺮﺑﺎﻨﺑ .ﺪﻧداد مﺎﺠﻧا ﮓﻨﯿﮔﺎﺟ ﻪﻘﯿﻗد رﺎﻬﭼ ،ﯽﺸﺸﮐ تﺎﮐﺮﺣ زا ﻞﺒﻗ ﺎﻫ ﯽﻧدﻮﻣزآ زا دﻮﺷ ﯽﻣ ﻪﯿﺻﻮﺗ دﻮﺸﻧ هدﺎﻔﺘﺳا ﯽﺷزرو ﺖﯿﻟﺎﻌﻓ زا ﻞﺒﻗ ندﺮﮐ مﺮﮔ ﻪﻣﺎﻧﺮﺑ رد ﺎﺘﺴﯾا زا ﺪﻌﺑ ﺎﯾﻮﭘ ﺶﺸﮐ ﻞﮑﺗوﺮﭘ
.دﻮﺷ ﻦﯾﺰﮕﯾﺎﺟ ﺎﯾﻮﭘ زا ﺪﻌﺑ ﺎﺘﺴﯾا ﺶﺸﮐ ﻞﮑﺗوﺮﭘ زﺎﯿﻧ ترﻮﺻ رد و
ﻊﺑﺎﻨﻣ
-1 ).ﻞﻀﻔﻟاﻮﺑا ،ﯽﻧﺎﻫﺮﻓ ﯽﻣﻮﻤﻋ ﯽﻧﺪﺑ ﺖﯿﺑﺮﺗ .(1382
.رﻮﻧ نﺎﯿﭘ تارﺎﺸﺘﻧا ،ناﺮﻬﺗ ،1
-2 ).شرآ ،ﺲﺒﻃ يدﻮﻤﺤﻣ ﺗ شور ﻪﺳ ﻪﺴﯾﺎﻘﻣ .(1392
و ﺎﯾﻮﭘ و ﺎﺘﺴﯾا ﺶﺸﮐ ﯽﻨﯾﺮﻤ ترﺪﻗ و يﺮﯾﺬﭘ فﺎﻄﻌﻧا ﺮﺑ pnf
.ﺪﻬﺸﻣ ﯽﺳودﺮﻓ هﺎﮕﺸﻧاد.ﺪﺷرا ﯽﺳﺎﻨﺷرﺎﮐ ﻪﻣﺎﻧ نﺎﯾﺎﭘ .نازﻮﻣآ ﺶﻧاد ﮓﻨﯾﺮﺘﺴﻤﻫ ﻪﻠﻀﻋ
-3 ).هﮋﯿﻨﻣ ،نﺎﯾرورﻮﻧ .ﺪﯿﻤﺣ ،ﯽﺒﺟر .لارﺎﻣ ،ﺰﻣار
ﯽﺧﺮﺑ و نﺪﯾود دﺎﺼﺘﻗا ﺮﺑ ﺎﯾﻮﭘ و ﺎﺘﺴﯾا ﺶﺸﮐ دﺎﺣ ﺮﺛا .(1391
ﻨﯿﺸﯿﺑ ﺮﯾز ﺖﯿﻟﺎﻌﻓ يزﺎﺳ و ﺖﺧﻮﺳ ﻞﻣاﻮﻋ هرﺎﻤﺷ.ﻢﺘﺴﯿﺑ لﺎﺳ .ﮏﯿﭙﻤﻟا ﻪﻣﺎﻨﻠﺼﻓ .لﺎﻌﻓ نﺎﻧز رد ﻪ
ص .4 .85
4- BISHOP D. Warm up 1: Potential Mechanisms and the effects of passive warm up on exercise performance. Sports Med. 2013; 33(6): 439-454.
5- Anis .C, Carlo. C, Moktar. C, Matt. B, Olfa. T, Oliver. G, Karim. C, David. G.B. Effect of warm-ups involving static or dynamic stretching on agility, sprinting, and jumping performance in trained individuals.
Journal of Strength and Conditioning research national Strength and Conditioning Association 2009; volume 24- issue 8.
