Sistematični pregled metod in učinkovitosti vadbe za mišično hipertrofijo pri mladostnikih : magistrsko delo

Selan, Jošt (author), Majerič, Matej (mentor)

Telesna vadba za moč in hipertrofijo je pri mladostnikih, še posebej moških, zelo priljubljena, vendar jo v praksi prepogosto izvajajo strokovno nenadzorovano. To pa ima lahko številne zdravstvene posledice. Z vadbo pridobljena moč in mišična masa v mladosti sta še posebej pomembni zaradi sarkopenije, ki se neizogibno začne v odraslosti in nadaljuje do starosti. Pa tudi zato, ker mladi z neustrezno telesno močjo običajno postanejo telesno šibki in gibalno nepismeni odrasli s številnimi funkcionalnimi omejitvami in neugodnimi zdravstvenimi stanji. Namen magistrskega dela je bil izvesti analizo sistematičnih preglednih znanstvenih prispevkov, ki so bili od januarja 2015 do januarja 2025 objavljeni v podatkovni zbirki Scispace, in ugotoviti, kakšna vadba za moč in hipertrofijo je za mlade najučinkovitejša, hkrati pa ima tudi dolgoročne znatne koristi za zdravje. Prispevke smo iskali s ključniki »muscle hypertrophy, exercise methods, effectiveness, male adolescents, systematic review, research« in »long-term health benefits of hypertrophy training, male adolescents«. V analizo smo vključili vse raziskave, ki so obravnavale otroke in mladostnike od 11. do 19. leta ter za pridobivanje moči in hipertrofije niso uporabljale nedovoljenih substanc in so bile objavljene v angleškem jeziku. Podrobneje smo pregledali 200 prispevkov in jih glede na ustreznost 12 vključili v analizo. Ugotovili smo, da pri mladostnikih vadba za moč in hipertrofijo podpira njihov telesni in biološki razvoj ter postavlja temelje za vse oblike telesne dejavnosti v kasnejših življenjskih obdobjih. Zato jo je treba izvajati na vseh ravneh izobraževanja. Vendar pa je treba zaradi občutljivega obdobja za telesni in biološki razvoj mladostnikov upoštevati, da prilagoditve organizma terjajo svoj čas. Zaradi varnosti pred poškodbami in škodljivimi posledicami nestrokovne vadbe pri mladostnikih mora zato vadba moči in hipertrofije potekati strokovno in nadzorovano.

• Language: Slovenian
• Keywords: sistematični pregled metod, hipertrofija, mladostniki
• Work type: Master's thesis/paper
• Typology: 2.09 - Master's Thesis
• Organization: FŠ - Faculty of Sport
• Year: 2025
• PID: 20.500.12556/RUL-169450
• COBISS.SI-ID: 240437763
• Publication date in RUL: 29.05.2025

Secondary language

• Language: English
• Title: A systematic review of exercise methods and effectiveness for muscle hypertrophy in adolescents

Abstract

Physical exercise for strength and hypertrophy is very popular among adolescents, especially males, but in practice, it is too often performed without professional supervision. This, in turn, can have several health consequences. Strength and muscle mass gained through exercise at a young age are especially important because of sarcopenia, which inevitably begins in adulthood and continues into old age. Additionally, young people with inadequate physical strength usually become physically weak and physically illiterate adults with many functional limitations and unfavorable health conditions. The purpose of the master's thesis was to carry out an analysis of systematic peer-reviewed scientific papers published in the Scispace database from January 2015 to January 2025 and to determine which exercise for strength and hypertrophy is most effective for young people; at the same time, it also has significant long-term health benefits. We searched for papers using the hashtags "muscle hypertrophy, exercise methods, effectiveness, male adolescents, systematic review, research" and "long-term health benefits of hypertrophy training, male adolescents". We included in the analysis all studies that looked at children and adolescents aged 11 to 19 years, did not use illicit substances for strength gain and hypertrophy, and were published in English. We reviewed 200 papers in more detail and included 12 in the analysis according to their relevance. We found that in adolescents, strength and hypertrophy training supports their physical and biological development and lays the foundation for all forms of physical activity in later life. It must therefore be implemented at all levels of education. However, due to the sensitive period for the physical and biological development of adolescents, it must be borne in mind that the adaptations of the organism take their time. Therefore, in order to protect against injuries and harmful consequences of unprofessional exercise in adolescents, strength and hypertrophy training must be carried out professionally and in a controlled manner.

• Keywords: systematic review of methods, hypertrophy, adolescents