20.500.12556/RUL-185064 Prilagoditev pilates vaj za vadbo na delovnem mestu magistrsko delo Adaptation of Pilates Exercises for Workplace Exercise Sedeči način življenja vedno bolj prevladuje v splošni populaciji in predstavlja enega pomembnejših dejavnikov tveganja za razvoj kroničnih nenalezljivih bolezni, mišično-skeletnih težav in zmanjšane delovne učinkovitosti. Telesna dejavnost dokazano lahko pomaga pri preprečevanju navedenih težav. Še posebej pilates vadba je zelo uspešna pri premagovanju težav, ki jih prinaša sedeč način življenja. Namen magistrskega dela je bil oblikovati in prilagoditi pilates vaje za izvajanje aktivnega odmora na delovnem mestu z namenom zmanjševanja negativnih posledic dolgotrajnega sedenja. Želeli smo preveriti, vpliv take vadbe na vzdržljivost v moči mišic stabilizatorjev trupa, gibljivosti in splošne kakovosti življenja. V raziskavo je bilo vključenih 15 oseb (11 žensk in 4 moški), ki so izvajali aktivni odmor s prilagojenimi pilates vajami. Raziskava je trajala 12 tednov, v statistično analizo so bili vključeni tisti, ki so vsaj 3-krat na teden izvedli aktivni odmor. Za testiranje smo uporabili tri gibalne teste, od tega sta dva merila vzdržljivost mišic stabilizatorjev hrbtenice (Sorensen test, test zadrževanja položaja opore polčepno spredaj), tretji pa gibljivost (predklon sede). Zanimal nas je tudi vpliv vadbe na splošno počutje udeležencev, kar smo merili z vprašalnikom o kakovosti življenja SF-36. Meritve smo izvedli na začetku in koncu raziskave. Podatke meritev smo obdelali v statističnem programu SPSS in s parnim t-testom preverjali razlike med začetnimi in končnimi meritvami. Ugotovili smo, da 12 tednov izvajanja aktivnega odmora s prilagojenimi pilates vajami vpliva na izboljšano vzdržljivost v moči in gibljivost. Pozitivno vpliva tudi na kakovost življenja, pri čemer ima večji vpliv na psihološke kot fizične kazalce. Sedentary behavior is becoming increasingly prevalent in the general population and represents one of the more important risk factors for the development of chronic non-communicable diseases, musculoskeletal problems, and reduced work performance. Physical activity has been shown to help prevent these issues. Pilates exercise, in particular, has proven to be highly effective in addressing problems associated with a sedentary lifestyle. The aim of this master's thesis was to design and adapt Pilates exercises for use during active breaks in the workplace in order to reduce the negative consequences of prolonged sitting. We sought to examine the effects of such exercise on trunk stabilizer muscle endurance, flexibility, and overall quality of life. The study included 15 participants (11 women and 4 men) who performed active breaks using adapted Pilates exercises. The intervention lasted 12 weeks, and only participants who completed the active break at least three times per week were included in the statistical analysis. Three physical tests were used: two assessed the endurance of the spinal stabilizing muscles (the Sorensen test and the front half-kneeling plank hold test), and the third assessed flexibility (the sit-and-reach test). We were also interested in the effect of the exercise on participants' general well-being, which was assessed using the SF-36 Quality of Life Questionnaire. Measurements were conducted at the beginning and at the end of the study. The collected data were analyzed using the statistical software SPSS, and differences between baseline and final measurements were examined using a paired-samples t-test. The results showed that 12 weeks of active breaks with adapted Pilates exercises improved muscular endurance and flexibility. The intervention also had a positive effect on quality of life, with a greater impact on psychological than on physical indicators. aktivni odmor pilates sedeči način življenja vadba na delovnem mestu active break Pilates sedentary lifestyle workplace exercise true false false Slovenski jezik Angleški jezik Magistrsko delo/naloga 2026-07-22 07:15:20 2026-07-22 07:15:32 2026-08-05 14:30:29 0000-00-00 00:00:00 2026 0 0 0000-00-00 NiDoloceno NiDoloceno NiDoloceno 0000-00-00 0000-00-00 0000-00-00 66681 287010819 34847.pdf 34847.pdf 1 8BFA3EE3D586D1B9CAB79C364C770FA8 1eadf6758b3e04150eeb219a1cb9f59abc6746cbe6d0c7d54976247dfd197637 28d709a2-858c-11f1-9b0d-0050569b8976 https://repozitorij.uni-lj.si/Dokument.php?lang=slv&id=243105 Fakulteta za šport 0 0 0