20.500.12556/RUL-171526 Primerjava učinka vadbe proti uporu in statičnega raztezanja na mišično jakost in gibljivost - pregled literature diplomsko delo Comparison of the effect of resistance training and static stretching on muscle strength and range of motion - literature review diploma work Uvod: Vadba proti uporu izboljša mišično jakost in statično raztezanje poveča obseg giba. Zaradi podobnosti nekaterih mehanizmov obeh vrst vadbe obstaja verjetnost, da tudi s statičnim raztezanjem lahko vplivamo na mišično jakost in z vadbo proti uporu na gibljivost, vendar so tovrstni dokazi omejeni. Mehanska obremenitev, povzročena z mišično kontrakcijo ali raztegom, sproži spremembe v celični signalizaciji in izražanju genov ter spremeni fiziološke, strukturne in kontraktilne lastnosti mišičnih vlaken, kar pozitivno vpliva na mišično jakost. Ker je vadba proti uporu lahko definirana kot dinamično raztezanje z dodano obremenitvijo, bi do mehanskih in nevroloških prilagoditev, potrebnih za povečanje gibljivosti, lahko prišlo tudi pri vadbi proti uporu. Namen: Namen diplomskega dela je s pregledom literature primerjati učinek vadbe proti uporu in statičnega raztezanja na mišično jakost in gibljivost. Metode dela: Iskanje literature je potekalo v podatkovni bazi PubMed s kombinacijo ključnih besed resistance training AND stretching AND (range of motion OR flexibility) AND strength. Vključene so bile vsebinsko ustrezne raziskave v angleškem jeziku, ki niso starejše od 15 let. Rezultati: Ob upoštevanju vključitvenih in izključitvenih kriterijev je bilo v pregled vključenih šest raziskav. Do primerljivega povečanja mišične jakosti pri skupini, ki je izvajala vadbo proti uporu, in skupini, ki je izvajala statično raztezanje je prišlo v štirih raziskavah, v dveh pa pri skupini, ki je izvajala statično raztezanje, ni bilo statistično pomembnega povečanja mišične jakosti. V petih raziskavah med skupino, ki je izvajala vadbo proti uporu, in skupino, ki je izvajala statično raztezanje, ni bilo statistično pomembnih razlik v povečanju gibljivosti, v eni pa pri skupini, ki je izvajala vadbo proti uporu, ni bilo statistično pomembnih sprememb gibljivosti. V treh raziskavah je prišlo do sočasnega povečanja mišične jakosti in gibljivosti brez statistično pomembnih razlik med intervencijskima skupinama. Razprava in zaključek: Statično raztezanje lahko poveča mišično jakost, če je tedenska količina raztezne vadbe dovolj visoka. Vadba proti uporu se lahko uporablja za povečanje gibljivosti, vendar mora biti izvedena v polnem obsegu giba. Vadba proti uporu za razliko od statičnega raztezanja pozitivno vpliva tudi na kardiovaskularni sistem in kostno maso, zato bi lahko posamezniki, ki so časovno omejeni, morda izvajali le vadbo proti uporu. Introduction: Resistance training improves muscle strength, and static stretching increases the range of motion. Due to the similarity in some mechanisms of both types of exercise, it is possible that static stretching can also increase muscle strength, and resistance training can improve flexibility, however the supporting evidence remains limited. Mechanical load induced by muscle contraction or stretching triggers changes in cellular signaling, gene expression, and alterations in the physiological, structural, and contractile properties of muscle fibers, positively affecting muscle strength. Since resistance training can be defined as dynamic stretching with additional load, the mechanical and neurological adaptations necessary for increasing flexibility may also occur through resistance training. Purpose: The aim of this literature review is to compare the effects of resistance training and static stretching on muscle strength and flexibility. Methods: A literature search was conducted in the PubMed database using a combination of keywords: resistance training AND stretching AND (range of motion OR flexibility) AND strength. Studies included were relevant, written in English, and not older than 15 years. Results: Considering the inclusion and exclusion criteria, six studies were included in the review. Comparable increases in muscle strength were observed in four studies in both the resistance training and static stretching groups, while in two studies, the static stretching group did not exhibit statistically significant improvements in muscle strength. In five studies, no statistically significant differences were found in flexibility gains between the resistance training and static stretching groups, whereas in one study, the resistance training group showed no statistically significant changes in flexibility. Three studies reported simultaneous increases in muscle strength and flexibility without statistically significant differences between the intervention groups. Discussion and conclusion: Static stretching can increase muscle strength if the weekly volume of stretching exercise is sufficiently high. Resistance training can be used to improve flexibility, but it must be performed through a full range of motion. Unlike static stretching, resistance training also has positive effects on the cardiovascular system and bone mass, which means that individuals with limited time might consider performing only resistance training. diplomska dela fizioterapija mišična jakost gibljivost vadba proti uporu statično raztezanje diploma theses physiotherapy muscle strength range of motion resistance training static stretching true false false [Ž. Nikolov] Slovenski jezik Angleški jezik Diplomsko delo/naloga 2025-08-28 07:45:45 2025-08-28 07:45:52 2025-09-05 03:51:22 0000-00-00 00:00:00 2025 0 Ljubljana 0 Ljubljana 38 str., [8] str. pril. 0000-00-00 NiDoloceno NiDoloceno NiDoloceno 0000-00-00 0000-00-00 0000-00-00 615.8 148818 246868995 50535.pdf 50535.pdf 1 0BB0820D4E8AA2B9E7A8DE8ED2089952 17e5372b85bb50a4629434e1123ada09e5e5ca25eb11c5a22d5fa711b899b12f 211e4826-83d2-11f0-9328-0050569b8976 https://repozitorij.uni-lj.si/Dokument.php?lang=slv&id=214886 Zdravstvena fakulteta 0 0 0