Seberapa efektif peregangan dengan PNF terhadap kelenturan
Keywords:
peregangan; pnf; kelenturan; ruang gerak sendi
Abstract
Masalah: Kelenturan menjadi perhatian sebelum dan setelah melaksankan kegiatan olahraga. Kelenturan yang kurang dalam ruang gerak sendi akan memberikan kerugian pada pelaku olahraga. Kelenturan ini disamping upaya pencegahan terhadap terjadinya cidera juga mampu meningkatkan kekuatan atupun power.
Tujuan: Pembuktian efektifitas peningkatankelenturan denganmenggunakan Peragangan PNF.
Metode: Metode penelitian dengan menggunakan eksperimen One Group Pretest- Postest design. Sampel yang digunakan adalah mahasiswa/i Universitas Tanjungpura Prodi Pendidikan Kepelatihan Olahraga berjumlah 10 orang. Penelitian ini dilakukan dengan menggunakan treatmeant 3 gerakan stretching PNF, dengan gerakan Hold Relax Hamstring, Quadriceps, Chest PNF. Penekanan dilakukan setelah ada rasa sakit kemudian di pertahankan selama 30 detik, baru kemudian ke gerakan selanjutnya. Perlakuan diulang sampai tiga kali setiap gerakan. Kelenturan diukur dengan sit and reach sebelum dan sesudah perlakuan (treatmeant). Teknik analisis data menggunakan deskriptif dan uji t..
Hasil: Berdaarkan data yang diperolah ternyata terdapat peningkatan kelenturan sebelum dan setelah dilakukan perlakukan dengan rerata peningkatan kelenturan sampia 11,8 cm. Maka dengan dapat simpulkan bahwa dengan adanya peregangan PNF dapat meningkatkan kelenturan.
Kesimpulan: Implikasi selanjutnya penerapan peregangan dengan prosedur PNF lebih disarankan untuk meningkatkan kelenturan.
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References
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Kabešová, H., Vaněčková, J., Tarantová, N., Heidler, J., & Černá, L. (2019). The effects of the application of dynamic and PNF stretching on the explosive strength abilities of the lower limbs in warm-up in hockey and football athletes. Trends in Sport Sciences, 26(1). https://doi.org/10.23829/TSS.2019.26.1-5
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Kwak, D. H., & Ryu, Y. U. (2015). Applying proprioceptive neuromuscular facilitation stretching: Optimal contraction intensity to attain the maximum increase in range of motion in young males. Journal of Physical Therapy Science, 27(7). https://doi.org/10.1589/jpts.27.2129
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Arul Pragassame S, Mohandas Kurup VK, & Soundarya N. (2019). A comparative study on the effectiveness of PNF stretching versus static stretching on Pain and Hamstring flexibility in osteoarthritis knee patients. International Journal of Research in Pharmaceutical Sciences, 10(3). https://doi.org/10.26452/ijrps.v10i3.1312
Ayala, F., Sainz De Baranda, P., De Ste Croix, M., & Santonja, F. (2012). Reliability and validity of sit-and-reach tests: Systematic review. In Revista Andaluza de Medicina del Deporte (Vol. 5, Issue 2). https://doi.org/10.1016/s1888-7546(12)70010-2
Birinci, T., Razak Ozdincler, A., Altun, S., & Kural, C. (2019). A structured exercise programme combined with proprioceptive neuromuscular facilitation stretching or static stretching in posttraumatic stiffness of the elbow: a randomized controlled trial. Clinical Rehabilitation, 33(2). https://doi.org/10.1177/0269215518802886
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Chillón, P., Castro-Piñero, J., Ruiz, J. R., Soto, V. M., Carbonell-Baeza, A., Dafos, J., Vicente-Rodríguez, G., Castillo, M. J., & Ortega, F. B. (2010). Hip flexibility is the main determinant of the back-saver sit-and-reach test in adolescents. Journal of Sports Sciences, 28(6). https://doi.org/10.1080/02640411003606234
Dallas, G., Pappas, P., Dallas, C., & Paradisis, G. (2021). Acute effects of dynamic and pnf stretching on leg and vertical stiffness on female gymnasts. Science of Gymnastics Journal, 13(2). https://doi.org/10.52165/sgj.13.2.263-273
Denegar, C. R., & Gray, J. (2021). Ipsilateral proprioceptive neuromuscular facilitation hamstring stretching results in bilateral improvements in flexibility: Study results and clinical application. In International Journal of Athletic Therapy and Training (Vol. 26, Issue 3). https://doi.org/10.1123/IJATT.2020-0005
Derbachew, A. (2019). Static, Ballistic and PNF stretching exercise effects on flexibility among Arba Minch football players. IOSR Journal Of Humanities And Social Science (IOSR-JHSS, 24(3).
Dhar, L., Devi, S. A., Baruah, T. S., & Dutta, A. (2021). To Study the Effects of the PNF Stretching and Stabilization Exercises on the Improvement of Pain and Spastic Shoulder in Hemiplegic Patients: A Comparative Study. INTERNATIONAL JOURNAL OF LIFE SCIENCE AND PHARMA RESEARCH, 11(3).
Efendi, C. K., & Rochmania, A. (2019). CIDERA OLAHRAGA PADA CABANG OLAHRAGA BULUTANGKIS ( Studi pada Klub Bulutangkis FIFA BC Sidoarjo). Jurnal Prestasi Olahraga, 082.
Effect of Pnf Stretching on Proprioception and Physical Function in Individual with Knee Osteoarthritis: An Experimental Study. (2020). Indian Journal of Public Health Research & Development. https://doi.org/10.37506/ijphrd.v11i7.10172
Erliana, E., & Hartoto, S. (2019). Hubungan Aktivitas Fisik Terhadap Tingkat Kebugaran Jasmani Siswa. Jurnal Pendidikan Olahraga Dan Kesehatan.
Golpayegani, M., & Emami, S. H. (2017). The effect of proprioceptive neuromuscular facilities (PNF) stretching exercise on patellofemoral pain syndrome (PFPS). Scientific Journal of Kurdistan University of Medical Sciences, 22(1).
Hill, K. J., Robinson, K. P., Cuchna, J. W., & Hoch, M. C. (2017). Immediate effects of proprioceptive neuromuscular facilitation stretching programs compared with passive stretching programs for hamstring flexibility: A critically appraised topic. Journal of Sport Rehabilitation, 26(6). https://doi.org/10.1123/jsr.2016-0003
Jalalvand, A., & Anbarian, M. (2020). A Prophylactic Effect of PNF Stretching on Mechanical Parameters of Deep Jump following Exercise-Induced Muscle Damage A Prophylactic Effect of PNF Stretching on Mechanical Parameters …. New Approaches in Sport Sciences (NASS), 2(3).
Kabešová, H., Vaněčková, J., Tarantová, N., Heidler, J., & Černá, L. (2019). The effects of the application of dynamic and PNF stretching on the explosive strength abilities of the lower limbs in warm-up in hockey and football athletes. Trends in Sport Sciences, 26(1). https://doi.org/10.23829/TSS.2019.26.1-5
Kabra, A., Salekar, K., Kalanekar, T., & Salekar, K. (2020). Effect of jack knife stretching versus proprioceptive neuromuscular facilitation (Hold relax) stretching technique in asymptomatic individuals with hamstring tightness: A randomized clinical trial. Indian Journal of Forensic Medicine and Toxicology, 14(3). https://doi.org/10.37506/ijfmt.v14i3.10338
Kaya, F. (2018). Positive Effects of Proprioceptive Neuromuscular Facilitation Stretching on Sports Performance: A Review. Journal of Education and Training Studies, 6(6). https://doi.org/10.11114/jets.v6i6.3113
Konrad, A., Gad, M., & Tilp, M. (2015). Effect of PNF stretching training on the properties of human muscle and tendon structures. Scandinavian Journal of Medicine and Science in Sports, 25(3). https://doi.org/10.1111/sms.12228
Konrad, A., Stafilidis, S., & Tilp, M. (2017). Effects of acute static, ballistic, and PNF stretching exercise on the muscle and tendon tissue properties. Scandinavian Journal of Medicine and Science in Sports, 27(10). https://doi.org/10.1111/sms.12725
Kristinayanti, N. P. D., Winaya, I. M. N., & Muliarta, I. M. (2019). THE DIFFERENCE BETWEEN APPLYING PILATES EXERCISE AND PNF STRETCHING ON LUMBAL FLEXIBILITY OF TEENAGE GIRL 16-18 YEARS OLD. Majalah Ilmiah Fisioterapi Indonesia, 7(2). https://doi.org/10.24843/mifi.2019.v07.i02.p01
Kuciel, M., Rutkowski, S., Szary, P., Kiper, P., & Rutkowska, A. (2021). Effect of pnf and ndt bobath concepts in improving trunk motor control in ischemic stroke patients – a randomized pilot study. Rehabilitacja Medyczna, 25(2). https://doi.org/10.5604/01.3001.0015.2537
Kwak, D. H., & Ryu, Y. U. (2015). Applying proprioceptive neuromuscular facilitation stretching: Optimal contraction intensity to attain the maximum increase in range of motion in young males. Journal of Physical Therapy Science, 27(7). https://doi.org/10.1589/jpts.27.2129
Lempke, L., Gree, R., Caitlin, M., & Justin, S. (2017). The Effectiveness of PNF vs. Static Stretching on Increasing Hip Flexion Range of Motion. Journal of Sport Rehabilitation, 27(3).
Lempke, L., Wilkinson, R., Murray, C., & Stanek, J. (2018). The effectiveness of PNF versus static stretching on increasing hip-flexion range of motion. Journal of Sport Rehabilitation, 27(3). https://doi.org/10.1123/jsr.2016-0098
Li, B., Bai, X., & Zhu, Y. (2021). Study on the effect of pnf method on the flexibility and strength quality of stretching muscles of shoulder joints of swimmers. MCB Molecular and Cellular Biomechanics, 18(2). https://doi.org/10.32604/MCB.2021.014748
Lim, W. (2018). Optimal intensity of PNF stretching: maintaining the efficacy of stretching while ensuring its safety. Journal of Physical Therapy Science, 30(8). https://doi.org/10.1589/jpts.30.1108
Liu, K., Yu, X., Cui, X., Su, Y., Sun, L., Yang, J., & Han, W. (2021). Effects of proprioceptive neuromuscular facilitation stretching combined with aerobic training on pulmonary function in copd patients: A randomized controlled trial. International Journal of COPD, 16. https://doi.org/10.2147/COPD.S300569
Louis Raj, Y. (2019). Impact of PNF stretching on muscular flexibility in football. International Journal of Yogic, Human Movement and Sports Sciences, 686(1).
Mekayanti, A., Indrayani, & Dewi, K. (2015). Optimalisasi Kelenturan (Flexibelity), Keseimbangan (Balance), dan Kekuatan (Strength) Tubuh Manusia secara Instan dengan Menggunakan “Secret Method.” Jurnal Virgin, 1(1).
Msp, G., & Garud, P. (2019). To Compare The Immediate Effects Of Eccentric Training Versus Hold Relax Propriocetive Facilitation On Hamstring Flexibility In Male Football Players Of Age Group 15 To 21 Years. IOSR Journal of Sports and Physical Education (IOSR-JSPE, 6(2).
Parengkuan, M. (2021). PENGARUH LATIHAN JOGGING TERHADAP (VO2Max). Jambura Health and Sport Journal, 3(1). https://doi.org/10.37311/jhsj.v3i1.9891
Park, S., & Lim, W. (2020). Effects of proprioceptive neuromuscular facilitation stretching at low-intensities with standing toe touch on developing and maintaining hamstring flexibility. Journal of Bodywork and Movement Therapies, 24(4). https://doi.org/10.1016/j.jbmt.2020.08.003
Paul, J., & Sudhakar, S. (2018). International Journal of Medical and Exercise Science COMPARATIVE EFFECT OF PNF STRETCHING TECHNIQUES ON HAMSTRING FLEXIBILITY. International Journal of Medical and Exercise Science, 4(1).
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Published
2023-09-01
How to Cite
Samodra, Y. T., Yosika, G., & AL Fajar, H. (2023). Seberapa efektif peregangan dengan PNF terhadap kelenturan. Jurnal Patriot, 5(3), 220-229. https://doi.org/10.24036/patriot.v5i3.985
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