Vadba moči na rolerjih : magistrsko delo

Odlazek, Ana (avtor), Dolenc, Maja (mentor)

Namen magistrskega dela je bil predstaviti vadbo moči na rolerjih. Najprej smo preučili oblike rolanja v svetu in pri nas ter ugotovili, da je kot sredstvo za razvoj moči za rolanje možno vključiti tudi telovadne vaje na rolerjih. Ker so le-ti zanimiv in priljubljen športni pripomoček, vadba moči pa pomembna za zdravje, smo v osrednjem delu predstavili telovadne vaje na rolerjih. Ob tem smo pripravili še dva sklopa dinamičnih telovadnih vaj za ogrevanje in enega za statično raztezanje. Izbrane telovadne vaje smo načrtovano in sistematično razporedili v šesttedenski program. V program smo vključili enajst krepilnih telovadnih vaj, kjer je vsaka predstavljena stopnjevano tri-stopenjsko (prva stopnja – lažja različica vaje, druga stopnja – osnovna vaja in tretja stopnja – težja različica vaje). Preizkusili smo ga na dvajsetih vadečih, ki so ga izvajali vodeno šest tednov dvakrat tedensko preko spletne aplikacije Zoom. Pred pričetkom izvajanja programa smo začetno stanje vadečih izmerili z izbranimi fitnes testi (Sklece, Opora ležno spredaj na podlahteh, Dvig nog v leži na trebuhu). Meritve smo ponovili po koncu izvajanja programa. Rezultate smo obdelali s programom SPSS za Windows. Izračunali smo normalnost porazdelitve in osnovne statistične značilnosti. S t-testom za parne primerjave smo analizirali razlike med začetnim in končnim stanjem. Ugotovili smo, da so bile razlike pri vseh testih statistično značilne (Sklece, p=0,001; Opora ležno spredaj na podlahteh, p=0,000; Dvig nog v leži na trebuhu, p=0,000). Glede na značilnosti testov smo s tem potrdili, da so vadeči izboljšali vzdržljivost v dinamični moči zgornjih okončin, ter vzdržljivost v statični moči trupa in spodnjih okončin. Ob upoštevanih omejitvah predvidevamo, do so predstavljene krepilne telovadne vaje na rolerjih lahko učinkovito sredstvo za razvoj moči. Prepričani smo, da so lahko zanimive in uporabne za vse navdušence rolanja.

• Jezik: Slovenski jezik
• Ključne besede: rolanje, rolerji, vadba moči, telovadne vaje, šesttedenski program, učinek
• Vrsta gradiva: Magistrsko delo/naloga
• Tipologija: 2.09 - Magistrsko delo
• Organizacija: FŠ - Fakulteta za šport
• Leto izida: 2021
• PID: 20.500.12556/RUL-133307
• COBISS.SI-ID: 97718531
• Datum objave v RUL: 20.11.2021

Sekundarni jezik

• Jezik: Angleški jezik
• Naslov: Strength Training on Inline Skates

Izvleček

The purpose of this master's thesis is to present strength exercises on inline skates. We started with inspecting various forms of skating, both those that exist throughout the world as well modes that appear in our country, realising that workout on skates can be incorporated into an exercise regimen as a means of developing strength for inline skating. Seeing these are an interesting and popular sports instrument whilst strength exercise is crucial for one's health, we have depicted gymnastic exercises on skates in the central part of the thesis. In doing so we have prepared two sets of dynamic gymnastic exercises for warming up and one for static stretching. Selected exercises have been meticulously and systematically divided into a six-week programme. The latter is composed of 11 power exercises where each has a three-stage gradation (first stage – easier version, second stage – basic execution, third stage – difficult rendering). It was tested on 20 trainees who under guidance participated on a biweekly basis for six weeks via the online application ZOOM. Prior to commencing the regimen, we have measured the participants' fitness level (push-ups, plank, leg lifts lying on the abdomen). The measurements were repeated after the programme concluded. The results were processed with Statistical Package for the Social Sciences (SPSS) for Windows OS. We have determined the normality of distribution and elementary statistic attributes. Paired samples t-tests were used to evaluate the changes between the initial and final conditions, where statistically significant differences were found in every comparison (push-ups p=0.001; plank p=0.000; leg lifts lying on abdomen p=0.000). According to the characteristics of the tests, we have therefore confirmed that participants improved their endurance in the dynamic strength of upper extremities, and stamina related to static strength of torso and lower extremities. Acknowledging the limitations, we have ascertained that the exhibited strength exercises on skates could be utilised as an effective means for developing strength. We are certain that these can be interesting and useful for all skating enthusiasts.

• Ključne besede: inline skating, skates, strength training, gymnastic exercises, six-week programme, effect