Effects of different warm-up cycles' protocols on the flexibility and the joint range of motion in women

This study aims to find out the effects of 4 different warm up cycles on women's flexibility and the joint range of motion. Forty-one healthy students from the School of Physical Education at Gazi University have voluntarily participated in this study. Participants were divided into four different groups and their heart rate (HR), hip flexion, knee flexion and flexibility test values were measured. In statistical analysis, SPSS Version 13,0 was used. Paired sample t- test was used in individual group evaluations and One-Way-Anova test was conducted for intergroup evaluations. HR and knee flexion values in group A (Dynamic Exercise) and group B (Dynamic Exercise and Jumping) showed significant difference in pre-test and post-test measurements. Similarly, flexibility, knee and hip flexion values of Group C (Stretching) were significant in pretest and post-test measurements. In group D (Massage) statistically significant results were found only in the flexibility values. Comparing groups, statistically significant differences in post-test were found between groups A-B, B-C, A-C, A-D and B-D in terms of HR values; between A-C, B-C and C-D in terms of hip flexion and finally between A-D, B-D and C-D in terms of knee flexion. As a result, of four different warm-up protocols, stretching for 15 seconds following a five-minute jogging was found to be the most effective on joint range of motion.