Kadınlar ve Genç Sporcular İçin Kuvvet Antrenmanı: Güvenli Uygulama Prensipleri
Özet
Bu bölüm, kadınlar ve genç sporcular için kuvvet antrenmanının fizyolojik, psikolojik ve toplumsal boyutlarını kapsamlı biçimde ele almaktadır. Kadınlarda kuvvet antrenmanına yönelik önyargılar, hormon farklılıkları ve yaşam döngüsüne bağlı fizyolojik değişiklikler, bu grubun antrenman programlarının planlanmasında özel bir yaklaşım gerektirir. Özellikle menopoz, hamilelik ve adet döngüsü dönemlerinde antrenman şiddeti ve içeriği bireysel farklılıklara göre düzenlenmelidir. Genç sporcular açısından ise büyüme plaklarına zarar vereceği yönündeki mitlerin aksine, doğru planlanmış kuvvet antrenmanları motor becerileri, kas kuvvetini ve koordinasyonu geliştirir. Bölümde ayrıca, cinsiyet ve yaşa göre hormonal adaptasyon farkları, prepubertal, pubertal ve postpubertal dönemlerde antrenmana verilen tepkiler, güvenli uygulama prensipleri çerçevesinde değerlendirilmiştir. Sonuç olarak, kadınlar ve genç sporcular için kuvvet antrenmanı; yalnızca fiziksel gelişimi değil, özgüven, disiplin ve yaşam boyu aktif olma alışkanlıklarını da destekleyen bütüncül bir yaklaşımdır.
Referanslar
Artal, R., & O'Toole, M. (2003). Guidelines of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period. British Journal of Sports Medicine, 37(1), 6–12. https://doi.org/10.1136/bjsm.37.1.6
Behm, D. G., Faigenbaum, A. D., Falk, B., & Klentrou, P. (2008). Canadian Society for Exercise Physiology position paper: Resistance training in children and adolescents. Applied Physiology, Nutrition, and Metabolism, 33(3), 547–561. https://doi.org/10.1139/H08-020
Caserta, G., & Amonette, W. E. (2023). Importance of resistance training. In D. Guzman & M. Young (Eds.), Strength training for soccer (pp. 3–16). Human Kinetics.
Choi, P. Y. L. (2000). Femininity and the physically active woman. Routledge.
Deaner, R. O., Balish, S. M., & Lombardo, M. P. (2016). Sex differences in sports interest and motivation: An evolutionary perspective. Evolutionary Behavioral Sciences, 10(2), 73–97. https://doi.org/10.1037/ebs0000049
Enns, D. L., & Tiidus, P. M. (2010). The influence of estrogen on skeletal muscle: Sex matters. Sports Medicine, 40(1), 41–58. https://doi.org/10.2165/11319760-000000000-00000
Faigenbaum, A. D., & Myer, G. D. (2010). Resistance training among young athletes: Safety, efficacy and injury prevention effects. British Journal of Sports Medicine, 44(1), 56–63. https://doi.org/10.1136/bjsm.2009.068098
Faigenbaum, A. D., Kraemer, W. J., Blimkie, C. J. R., Jeffreys, I., Micheli, L. J., Nitka, M., & Rowland, T. W. (2009). Youth resistance training: Updated position statement paper from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 23(5 Suppl), S60–S79. https://doi.org/10.1519/JSC.0b013e31819df407
Fox, E. L., & Bowers, R. W. (1988). The physiological basis of physical education and athletics (4th ed.). Saunders College Publishing.
Günay, M., Şıktar, E., & Şıktar, E. (2019). Futbol antrenman bilimi (2. baskı). Gazi Kitabevi.
Häkkinen, K., Pakarinen, A., Kraemer, W. J., Häkkinen, A., Valkeinen, H., & Alen, M. (2000). Selective muscle hypertrophy, changes in EMG and force, and serum hormones during strength training in older women. Journal of Applied Physiology, 91(2), 569–580. https://doi.org/10.1152/jappl.2001.91.2.569
Herzberg, S. D., Motu'apuaka, M. L., Lambert, W., Fu, R., & Freeman, M. (2017). The effect of menstrual cycle and contraceptives on ACL injuries and laxity: A systematic review and meta-analysis. Orthopaedic Journal of Sports Medicine, 5(7), 2325967117718781. https://doi.org/10.1177/2325967117718781
Kahraman, M. Z., & Okut, S. (2025). The relationship between body composition parameters, anaerobic power, and jumping performance in basketball players. Physical Education of Students, 29(1), 66-72.
Kızılca, S., & Okut, S. (2025). The Effect of a 4-Week Quick Strength Training Program on Body Composition, Strength, and Jumping Performance in Kickboxers. Journal of Education and Recreation Patterns, 6(1), 113-125.
Koç, H. (2025). Ev kadınlarında fiziksel aktivite düzeyinin menstruasyon semptomları üzerine etkisinin incelenmesi. Burdur Mehmet Akif Ersoy Üniversitesi Spor Bilimleri Dergisi, 3(1), 102–119. https://doi.org/10.70701/makusbd.1697257
Kohrt, W. M., Bloomfield, S. A., Little, K. D., Nelson, M. E., & Yingling, V. R. (2004). Physical activity and bone health. Medicine & Science in Sports & Exercise, 36(11), 1985–1996. https://doi.org/10.1249/01.MSS.0000142662.21767.58
Kraemer, W. J., & Ratamess, N. A. (2005). Hormonal responses and adaptations to resistance exercise and training. Sports Medicine, 35(4), 339–361. https://doi.org/10.2165/00007256-200535040-00004
Kraemer, W. J., Häkkinen, K., Newton, R. U., Nindl, B. C., Volek, J. S., McCormick, M., Gotshalk, L. A., Gordon, S. E., Fleck, S. J., Campbell, W. W., Putukian, M., Evans, W. J. (1999). Effects of heavy-resistance training on hormonal response patterns in younger vs. older men. Journal of Applied Physiology, 87(3), 982–992. https://doi.org/10.1152/jappl.1999.87.3.982
Lloyd, R. S., & Oliver, J. L. (2012). The youth physical development model: A new approach to long-term athletic development. Strength and Conditioning Journal, 34(3), 61–72. https://doi.org/10.1519/SSC.0b013e31825760ea
Lubans, D. R., Morgan, P. J., Cliff, D. P., Barnett, L. M., & Okely, A. D. (2012). Resistance training isn’t going anywhere this year – 8 exercises for longevity, bone health and muscle build. Sports Medicine Australia.
Malina, R. M., Bouchard, C., & Bar-Or, O. (2004). Growth, maturation, and physical activity (2nd ed.). Human Kinetics.
McNulty, K. L., Elliott-Sale, K. J., Dolan, E., Swinton, P. A., Ansdell, P., Goodall, S., Thomas, K., Hicks, K. M. (2020). The effects of menstrual cycle phase on exercise performance in eumenorrheic women: A systematic review and meta-analysis. Sports Medicine, 50(10), 1813–1827. https://doi.org/10.1007/s40279-020-01319-3
Miller, A. E. J., MacDougall, J. D., Tarnopolsky, M. A., & Sale, D. G. (1993). Gender differences in strength and muscle fiber characteristics. European Journal of Applied Physiology and Occupational Physiology, 66(3), 254–262. https://doi.org/10.1007/BF00235103
Mitchell, E. (2022, February 25). What are the benefits of strength training for women? Bupa UK.
Mottola, M. F., Davenport, M. H., Ruchat, S. M., Davies, G. A., Poitras, V. J., Gray, C. E., Jaramillo Garcia, A., Barrowman, N., Adamo, K. B., Duggan, M., Barakat, R., Skow, R. J., Meah, V. L., Poirier, P., Davies, D., Sobierajski, F., Smith, K. M., Slater, L. G., Wolfe, L. A., & Zehr, L. (2019). 2019 Canadian guideline for physical activity throughout pregnancy. British Journal of Sports Medicine, 52(21), 1339–1346. https://doi.org/10.1136/bjsports-2018-100056
Mountjoy, M., Brackenridge, C., Arrington, M., Blauwet, C., Carska-Sheppard, A., Fasting, K., Kirby, S., Leahy, T., Marks, S., Martin, K., McAllister, D. R., Meeuwisse, W. H., Orchard, J. W., Roberts, W. O., Budgett, R., & Ljungqvist, A. (2016). International Olympic Committee consensus statement: Harassment and abuse (non-accidental violence) in sport. British Journal of Sports Medicine, 50(17), 1019–1029. https://doi.org/10.1136/bjsports-2016-096121
Nuzzo, J. L., McBride, J. M., Cormie, P., & McCaulley, G. O. (2008). Relationship between countermovement jump performance and multijoint isometric and dynamic tests of strength. Journal of Strength and Conditioning Research, 22(3), 699–707. https://doi.org/10.1519/JSC.0b013e31816d5eda
Ratamess, N. A., Alvar, B. A., Evetoch, T. K., Housh, T. J., Kibler, W. B., Kraemer, W. J., & Triplett, N. T. (2009). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 41(3), 687–708. https://doi.org/10.1249/MSS.0b013e3181915670
Reis, E., Frick, U., & Schmidtbleicher, D. (1995). Frequency variations of strength training sessions triggered by the phases of the menstrual cycle. International Journal of Sports Medicine, 16(08), 545–550. https://doi.org/10.1055/s-2007-973051
Riddle, F. (2023). The importance of strength training for women. UCLA G. Oppenheimer Center for Neurobiology of Stress and Resilience. https://uclacns.org/the-importance-of-strength-training-for-women/
Sandler, K. B., Ellis, D., & Snyder, B. J. (2023). Neuromuscular adaptations to resistance training in women: A review. Strength & Conditioning Journal, 45(4), 15–24. https://doi.org/10.1519/SSC.0000000000000713
Sipilä, S., & Suominen, H. (1995). Effects of strength and endurance training on thigh and leg muscle mass and composition in elderly women. Journal of Applied Physiology, 78(1), 334–340. https://doi.org/10.1152/jappl.1995.78.1.334
Smith-Ryan, A. E., Wingfield, H. L., & Woessner, M. N. (2021). Sex differences in resistance training: Considerations for program design and exercise prescription. Strength & Conditioning Journal, 43(6), 85–97. https://doi.org/10.1519/SSC.0000000000000619
Sung, E., Han, A., Hinrichs, T., Vorgerd, M., Manchado, C., & Platen, P. (2014). Effects of follicular versus luteal phase-based strength training in young women. SpringerPlus, 3, 668. https://doi.org/10.1186/2193-1801-3-668
Trost, S. G., Owen, N., Bauman, A. E., Sallis, J. F., & Brown, W. (2002). Correlates of adults’ participation in physical activity: Review and update. Medicine & Science in Sports & Exercise, 34(12), 1996–2001. https://doi.org/10.1249/01.MSS.0000038974.76900.92
Vasudevan, A., & Ford, E. (2021). Motivational factors and barriers towards initiating and maintaining strength training in women: A systematic review and meta-synthesis. Preventive Science, 23(4), 674–695. https://doi.org/10.1007/s11121-021-01328-2
Vingren, J. L., Kraemer, W. J., Ratamess, N. A., Anderson, J. M., Volek, J. S., & Maresh, C. M. (2010). Testosterone physiology in resistance exercise and training: The up-stream regulatory elements. Sports Medicine, 40(12), 1037–1053. https://doi.org/10.2165/11536910-000000000-00000
Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209–216. https://doi.org/10.1249/JSR.0b013e31825dabb8
Yüce, A., & Edis, Ç. (2024). Kuvvet antrenmanı ve genç sporcular.
Referanslar
Artal, R., & O'Toole, M. (2003). Guidelines of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period. British Journal of Sports Medicine, 37(1), 6–12. https://doi.org/10.1136/bjsm.37.1.6
Behm, D. G., Faigenbaum, A. D., Falk, B., & Klentrou, P. (2008). Canadian Society for Exercise Physiology position paper: Resistance training in children and adolescents. Applied Physiology, Nutrition, and Metabolism, 33(3), 547–561. https://doi.org/10.1139/H08-020
Caserta, G., & Amonette, W. E. (2023). Importance of resistance training. In D. Guzman & M. Young (Eds.), Strength training for soccer (pp. 3–16). Human Kinetics.
Choi, P. Y. L. (2000). Femininity and the physically active woman. Routledge.
Deaner, R. O., Balish, S. M., & Lombardo, M. P. (2016). Sex differences in sports interest and motivation: An evolutionary perspective. Evolutionary Behavioral Sciences, 10(2), 73–97. https://doi.org/10.1037/ebs0000049
Enns, D. L., & Tiidus, P. M. (2010). The influence of estrogen on skeletal muscle: Sex matters. Sports Medicine, 40(1), 41–58. https://doi.org/10.2165/11319760-000000000-00000
Faigenbaum, A. D., & Myer, G. D. (2010). Resistance training among young athletes: Safety, efficacy and injury prevention effects. British Journal of Sports Medicine, 44(1), 56–63. https://doi.org/10.1136/bjsm.2009.068098
Faigenbaum, A. D., Kraemer, W. J., Blimkie, C. J. R., Jeffreys, I., Micheli, L. J., Nitka, M., & Rowland, T. W. (2009). Youth resistance training: Updated position statement paper from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 23(5 Suppl), S60–S79. https://doi.org/10.1519/JSC.0b013e31819df407
Fox, E. L., & Bowers, R. W. (1988). The physiological basis of physical education and athletics (4th ed.). Saunders College Publishing.
Günay, M., Şıktar, E., & Şıktar, E. (2019). Futbol antrenman bilimi (2. baskı). Gazi Kitabevi.
Häkkinen, K., Pakarinen, A., Kraemer, W. J., Häkkinen, A., Valkeinen, H., & Alen, M. (2000). Selective muscle hypertrophy, changes in EMG and force, and serum hormones during strength training in older women. Journal of Applied Physiology, 91(2), 569–580. https://doi.org/10.1152/jappl.2001.91.2.569
Herzberg, S. D., Motu'apuaka, M. L., Lambert, W., Fu, R., & Freeman, M. (2017). The effect of menstrual cycle and contraceptives on ACL injuries and laxity: A systematic review and meta-analysis. Orthopaedic Journal of Sports Medicine, 5(7), 2325967117718781. https://doi.org/10.1177/2325967117718781
Kahraman, M. Z., & Okut, S. (2025). The relationship between body composition parameters, anaerobic power, and jumping performance in basketball players. Physical Education of Students, 29(1), 66-72.
Kızılca, S., & Okut, S. (2025). The Effect of a 4-Week Quick Strength Training Program on Body Composition, Strength, and Jumping Performance in Kickboxers. Journal of Education and Recreation Patterns, 6(1), 113-125.
Koç, H. (2025). Ev kadınlarında fiziksel aktivite düzeyinin menstruasyon semptomları üzerine etkisinin incelenmesi. Burdur Mehmet Akif Ersoy Üniversitesi Spor Bilimleri Dergisi, 3(1), 102–119. https://doi.org/10.70701/makusbd.1697257
Kohrt, W. M., Bloomfield, S. A., Little, K. D., Nelson, M. E., & Yingling, V. R. (2004). Physical activity and bone health. Medicine & Science in Sports & Exercise, 36(11), 1985–1996. https://doi.org/10.1249/01.MSS.0000142662.21767.58
Kraemer, W. J., & Ratamess, N. A. (2005). Hormonal responses and adaptations to resistance exercise and training. Sports Medicine, 35(4), 339–361. https://doi.org/10.2165/00007256-200535040-00004
Kraemer, W. J., Häkkinen, K., Newton, R. U., Nindl, B. C., Volek, J. S., McCormick, M., Gotshalk, L. A., Gordon, S. E., Fleck, S. J., Campbell, W. W., Putukian, M., Evans, W. J. (1999). Effects of heavy-resistance training on hormonal response patterns in younger vs. older men. Journal of Applied Physiology, 87(3), 982–992. https://doi.org/10.1152/jappl.1999.87.3.982
Lloyd, R. S., & Oliver, J. L. (2012). The youth physical development model: A new approach to long-term athletic development. Strength and Conditioning Journal, 34(3), 61–72. https://doi.org/10.1519/SSC.0b013e31825760ea
Lubans, D. R., Morgan, P. J., Cliff, D. P., Barnett, L. M., & Okely, A. D. (2012). Resistance training isn’t going anywhere this year – 8 exercises for longevity, bone health and muscle build. Sports Medicine Australia.
Malina, R. M., Bouchard, C., & Bar-Or, O. (2004). Growth, maturation, and physical activity (2nd ed.). Human Kinetics.
McNulty, K. L., Elliott-Sale, K. J., Dolan, E., Swinton, P. A., Ansdell, P., Goodall, S., Thomas, K., Hicks, K. M. (2020). The effects of menstrual cycle phase on exercise performance in eumenorrheic women: A systematic review and meta-analysis. Sports Medicine, 50(10), 1813–1827. https://doi.org/10.1007/s40279-020-01319-3
Miller, A. E. J., MacDougall, J. D., Tarnopolsky, M. A., & Sale, D. G. (1993). Gender differences in strength and muscle fiber characteristics. European Journal of Applied Physiology and Occupational Physiology, 66(3), 254–262. https://doi.org/10.1007/BF00235103
Mitchell, E. (2022, February 25). What are the benefits of strength training for women? Bupa UK.
Mottola, M. F., Davenport, M. H., Ruchat, S. M., Davies, G. A., Poitras, V. J., Gray, C. E., Jaramillo Garcia, A., Barrowman, N., Adamo, K. B., Duggan, M., Barakat, R., Skow, R. J., Meah, V. L., Poirier, P., Davies, D., Sobierajski, F., Smith, K. M., Slater, L. G., Wolfe, L. A., & Zehr, L. (2019). 2019 Canadian guideline for physical activity throughout pregnancy. British Journal of Sports Medicine, 52(21), 1339–1346. https://doi.org/10.1136/bjsports-2018-100056
Mountjoy, M., Brackenridge, C., Arrington, M., Blauwet, C., Carska-Sheppard, A., Fasting, K., Kirby, S., Leahy, T., Marks, S., Martin, K., McAllister, D. R., Meeuwisse, W. H., Orchard, J. W., Roberts, W. O., Budgett, R., & Ljungqvist, A. (2016). International Olympic Committee consensus statement: Harassment and abuse (non-accidental violence) in sport. British Journal of Sports Medicine, 50(17), 1019–1029. https://doi.org/10.1136/bjsports-2016-096121
Nuzzo, J. L., McBride, J. M., Cormie, P., & McCaulley, G. O. (2008). Relationship between countermovement jump performance and multijoint isometric and dynamic tests of strength. Journal of Strength and Conditioning Research, 22(3), 699–707. https://doi.org/10.1519/JSC.0b013e31816d5eda
Ratamess, N. A., Alvar, B. A., Evetoch, T. K., Housh, T. J., Kibler, W. B., Kraemer, W. J., & Triplett, N. T. (2009). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 41(3), 687–708. https://doi.org/10.1249/MSS.0b013e3181915670
Reis, E., Frick, U., & Schmidtbleicher, D. (1995). Frequency variations of strength training sessions triggered by the phases of the menstrual cycle. International Journal of Sports Medicine, 16(08), 545–550. https://doi.org/10.1055/s-2007-973051
Riddle, F. (2023). The importance of strength training for women. UCLA G. Oppenheimer Center for Neurobiology of Stress and Resilience. https://uclacns.org/the-importance-of-strength-training-for-women/
Sandler, K. B., Ellis, D., & Snyder, B. J. (2023). Neuromuscular adaptations to resistance training in women: A review. Strength & Conditioning Journal, 45(4), 15–24. https://doi.org/10.1519/SSC.0000000000000713
Sipilä, S., & Suominen, H. (1995). Effects of strength and endurance training on thigh and leg muscle mass and composition in elderly women. Journal of Applied Physiology, 78(1), 334–340. https://doi.org/10.1152/jappl.1995.78.1.334
Smith-Ryan, A. E., Wingfield, H. L., & Woessner, M. N. (2021). Sex differences in resistance training: Considerations for program design and exercise prescription. Strength & Conditioning Journal, 43(6), 85–97. https://doi.org/10.1519/SSC.0000000000000619
Sung, E., Han, A., Hinrichs, T., Vorgerd, M., Manchado, C., & Platen, P. (2014). Effects of follicular versus luteal phase-based strength training in young women. SpringerPlus, 3, 668. https://doi.org/10.1186/2193-1801-3-668
Trost, S. G., Owen, N., Bauman, A. E., Sallis, J. F., & Brown, W. (2002). Correlates of adults’ participation in physical activity: Review and update. Medicine & Science in Sports & Exercise, 34(12), 1996–2001. https://doi.org/10.1249/01.MSS.0000038974.76900.92
Vasudevan, A., & Ford, E. (2021). Motivational factors and barriers towards initiating and maintaining strength training in women: A systematic review and meta-synthesis. Preventive Science, 23(4), 674–695. https://doi.org/10.1007/s11121-021-01328-2
Vingren, J. L., Kraemer, W. J., Ratamess, N. A., Anderson, J. M., Volek, J. S., & Maresh, C. M. (2010). Testosterone physiology in resistance exercise and training: The up-stream regulatory elements. Sports Medicine, 40(12), 1037–1053. https://doi.org/10.2165/11536910-000000000-00000
Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209–216. https://doi.org/10.1249/JSR.0b013e31825dabb8
Yüce, A., & Edis, Ç. (2024). Kuvvet antrenmanı ve genç sporcular.
