20.500.12556/RUL-185152 Vpliv 12-tedenske vadbe pilatesa na reformerju na gibljivost pri zdravih aktivnih ženskah The effect of a 12-week reformer exercise program on flexibility in healthy active women Sedeč življenjski slog odraslih žensk pogosto vodi v zmanjšano gibljivost in mišično-skeletne težave, kar vpliva na nižjo kakovost življenja. Ena izmed učinkovitih metod za izboljšanje gibljivosti, stabilnosti in splošnega počutja je vadba pilatesa na napravi reformer, ki omogoča izvajanje nadzorovanih gibov z uporom vzmeti in spodbuja mišično kontrolo. Namen raziskave je bil proučiti učinke 12-tedenske vadbe pilatesa na reformerju na gibljivost in zaznano kakovost življenja pri zdravih odraslih ženskah. V raziskavi je sodelovalo 20 udeleženk, starih od 21 do 37 let; od tega jih je 16 vadilo enkrat tedensko in štiri dvakrat tedensko. Vadba je potekala v enakih razmerah v pilates studiu Grow v Ljubljani, vsaka vadbena enota je trajala 60 minut. Uporabljeni so bili štirje funkcionalni testi gibljivosti (predklon sede, zasuk trupa, Thomasov test, test zvinek s palico) in vprašalnik SF- 36 za oceno kakovosti življenja. Statistična analiza je bila izvedena s t-testom za odvisne in neodvisne vzorce. Rezultati so pokazali statistično značilno izboljšanje gibljivosti (p < 0,05) in pozitivne spremembe v dimenzijah zaznane kakovosti življenja. Pri udeleženkah, ki so vadile dvakrat tedensko, smo opazili večji napredek, kar kaže na pomen frekvence vadbe pri oblikovanju učinkovitih programov za izboljšanje psihofizičnega počutja. A sedentary lifestyle among adult women often leads to reduced flexibility and musculoskeletal issues, which negatively affect overall quality of life. One of the effective methods to improve flexibility, stability, and general well-being is reformer pilates exercise, which involves controlled movements with spring resistance and promotes muscle control. The purpose of this study was to examine the effects of a 12-week reformer pilates program on flexibility and perceived quality of life in healthy adult women. 20 participants aged between 21 and 37 took part in the study; 16 attended training once per week, while 4 participated twice per week. All training sessions took place under the same conditions at Grow Pilates Studio in Ljubljana, and each session lasted 60 minutes. Four functional flexibility tests (seated forward reach, trunk rotation, Thomas test and stick rotation test) and the SF-36 questionnaire were used to assess outcomes. Statistical analysis was performed using a paired samples t-test. The results showed statistically significant improvements in flexibility (p < 0,05) and positive changes in several dimensions of perceived quality of life. Participants who trained twice per week achieved greater progress, confirming the importance of training frequency when designing effective programs to enhance physical and mental well-being. šport pilates vadba na reformerju gibljivost zdrave ženske dobro počutje sport pilates reformer training flexibility healthy women well-being true false true Slovenski jezik Angleški jezik Članek v reviji 2026-07-24 12:16:56 2026-07-24 12:16:58 2026-08-06 14:36:40 0000-00-00 00:00:00 2025 0 0 Str. 165-169 št. 3/4 Letn. 73 2025 0000-00-00 Zaloznikova Objavljeno NiDoloceno 0000-00-00 0000-00-00 0000-00-00 796.015.132 3024-0603 10.52165/sport.73.3-4.165-169 265284611 SPORT+3-4-25_165-169_Poravne.pdf SPORT+3-4-25_165-169_Poravne.pdf 1 9B34C89C182982F4C3496A28452814A3 baea5cecf659ed49e7d4b30fa6511c4ffdf6c3076559a11e207a9fc009fe8db7 5f8e2e16-874a-11f1-9b0d-0050569b8976 https://repozitorij.uni-lj.si/Dokument.php?lang=slv&id=243379 https://journals.uni-lj.si/sport/article/view/23892 1 8ef0315e-8748-11f1-9b0d-0050569b8976 https://repozitorij.uni-lj.si/Dokument.php?lang=slv&id=243378 Fakulteta za šport Šport 0 0 0