The aim of this thesis was to examine the effect of an exercise programme on strength in a group of women. The exercise was performed outdoors using simple equipment. The study included 25 women aged 18 to 60 years. All participants had no specific mobility problems that would have prevented them from completing the exercise programme and tests. To test the effects of the exercise programme, we selected 6 test tasks: knee push-ups, pelvic raises, inverted row/pull up, plank, crunches and squats. An experimental group of 15 female participants completed a six-week strength training programme. They performed two training sessions per week, which included 9 to 12 strength exercises for upper body, torso and lower body. All participants took baseline and final measurements. The results showed that after 6 weeks of exercise, the subjects improved their whole-body strength. The experimental group showed statistically significant improvements compared to the control group in the knee push up test (+110 %, p < 0.001), the pelvic lift test (+25 %, p = 0, 004), the inverted row/push up test (+100 %, p < 0.001), the plank (+66 %, p < 0.001), the crunches (+178 %, p < 0.001) and the squat test (+75 %, p < 0.001). The results obtained allowed us to accept and confirm our hypotheses, where we hypothesised that an outdoor exercise programme would have positive effects on improving strength in women. The findings of the master thesis may be helpful to people who would like to improve their endurance in whole body strength at the same time as they would like to spend their free time outdoors, in nature. The exercise programme is accessible to all people as it can be done with a little imagination, anywhere outdoors with simple tools around you.
|
