Učinki različnih protokolov izometrične vadbe za moč iztegovalk gležnja : magistrsko delo

Ocepek, Aljaž (author), Štirn, Igor (mentor), Spudić, Darjan (comentor)

Namen magistrskega dela je bil na vzorcu telesno neaktivnih posameznikov preveriti učinke dveh različnih načinov izometrične vadbe HIMA (zadrževanje/vzdrževanje v izometričnem položaju) in PIMA (izometrično opiranje potiskanje/vlečenje) za moč iztegovalk gležnja, odrivno moč in pasivno togost iztegovalk gležnja. V osemtedenski vadbeni študiji je sodelovalo 11 fantov. 5 z načinom PIMA (starost 25,4 ± 1,9 leta; višina 175,2 ± 3,9 cm; telesna masa 76,4 ± 7,6 kg) in 6 s HIMA (starost 22,2 ± 4,5 leta; višina 182 ± 6,7 cm; telesna masa 78,3 ± 13,4 kg). Pred začetkom in ob koncu vadbene študije smo v laboratoriju Univerze v Ljubljani Fakultete za šport izvedli uvodne meritve, ki so vključevale protokole testiranj moči, test pasivne togosti na izokinetični napravi in test globinskega skoka z višine 20 cm in 40 cm. Osemtedensko vadbo so vadeči izvajali dvakrat tedensko v prvih štirih tednih in nato trikrat tedensko v zadnjih štirih tednih v zasebnem fitnes prostoru. Vadba je bila sestavljena iz več serij vaje dvig na prste unilateralno 90° v gležnju v izvedbi HIMA in PIMA. Z analizo variance za ponovljene meritve ANCOVA smo izvedli analizo razlik napredkov med skupinama pri posameznih testih. Ugotovili smo statistično značilen (p < 0,05) različen napredek za test globinskega skoka z višine 20 cm za opazovano spremenljivko višina skoka. HIMA skupina je rezultat izboljšala za 3 cm bolj kot PIMA (0,19 m–0,21 m). Pri drugih spremenljivkah globinskega skoka in testih moči ter pasivne togosti nismo opazili statistično značilnih razlik v napredkih med skupinama. V nasprotju z literaturo smo na spremenljivki odrivne moči ugotovili boljše napredke skupine HIMA. Vendar zaradi našega majhnega vzorca 11 preizkušancev ne moremo trditi, da je za boljši napredek v odrivni moči bolj primerna izvedba vadbe načina HIMA. Glede na ugotovitve lahko v našem primeru trdimo, da ni razlik v napredku med skupinama ob izvajanju največjega naprezanja. Tako lahko v praksi svetujemo izvedbo načina PIMA kot tisto bolj primerno, s katero zmanjšamo težave z ravnotežjem in omogočimo hitrejše ter lažje zagotovitve položaja in nastavitve največjega bremena.

• Language: Slovenian
• Keywords: izometrična vadba, HIMA, PIMA, moč, odrivna moč, pasivna togost, iztegovalke gležnja
• Work type: Master's thesis/paper
• Typology: 2.09 - Master's Thesis
• Organization: FŠ - Faculty of Sport
• Year: 2025
• PID: 20.500.12556/RUL-171867
• COBISS.SI-ID: 250263555
• Publication date in RUL: 04.09.2025

Secondary language

• Language: English
• Title: Effects of different isometric exercise protocols on ankle extensor strenght

Abstract

The aim of this thesis was to test the effects of two different isometric exercise modalities, HIMA (hold/maintain in isometric position) and PIMA (push/pull isometric bracing), on ankle extensor strength, ankle extensor abduction strength and ankle extensor passive stiffness in a sample of non-physically active individuals. Eleven boys participated in the 8-week exercise study, 5 with PIMA (age 25.4 ± 1.9 yrs; height 175.2 ± 3.9 cm; body mass 76.4 ± 7.6 kg) and 6 with HIMA (age 22.2 ± 4.5 yrs; height 182 ± 6.7 cm; body mass 78.3 ± 13.4 kg). Before and at the end of the exercise study, baseline measurements were performed in the laboratory of the Faculty of Sport, which included strength testing protocols, a passive stiffness test on an isokinetic device, and a depth jump test from a height of 20 cm and 40 cm. The eight-week training session was performed twice a week for the first four weeks and then three times a week for the last 4 weeks in a private fitness room. The training consisted of several series of isometric toe raises unilaterally 90° at the ankle performed with HIMA and PIMA. Analysis of variance for repeated measures ANCOVA was used to analyse the differences in progress between the two groups on each test. We found a statistically significant (p < 0.05) difference in progress for the 20 cm deep jump test for the observed variable jump height. The HIMA group improved by 3 cm more than the PIMA group (0.19 m - 0.21 m). For the other variables of the depth jump and the tests of strength and passive stiffness, we did not observe statistically significant differences in progress between the groups. Contrary to the literature, we found better progress of the HIMA group on the push-off strength variable. However, due to our small sample size of 11 subjects, we cannot claim that performing the HIMA exercise is more suitable for better progress in push-off strength. According to our findings, we can state that there are no differences in progress between the two groups when performing maximal stretching. Thus, in practice, we can recommend the PIMA method as the more appropriate method to reduce balance problems and to allow faster and easier positioning and setting of the maximal load.

• Keywords: isometric training, HIMA, PIMA, strength, push-off strength, passive stiffness, ankle extensors