Videoprogram telesne vadbe za nosečnice : magistrsko delo

Hočevar, Nika (author), Videmšek, Mateja (mentor), Glavač, Ana (comentor)

Magistrsko delo opisuje varno telesno dejavnost ženske v obdobju nosečnosti. V pisnem delu naloge je sprva opisana telesna dejavnost, nato nosečnost in na koncu telesna vadba v obdobju nosečnosti. Natančno je opisano, na kaj mora biti nosečnica med vadbo pozorna in kako si trening prilagodi, da ga lahko izvede varno. Podrobno je opisana tudi vadba mišic medeničnega dna in njen pomen. Izdelali smo 10 video posnetkov, ki zajemajo glavni del vadbene enote in so priloženi magistrskemu delu. Vsi posnetki so podkrepljeni z glasovnim usmerjanjem in navodili za pravilno izvajanje vaj. V posnetkih so predstavljeni štirje športni pripomočki (mala žoga, velika žoga, elastika in male uteži) ter njihova varna uporaba. Magistrska naloga bo v pomoč vsem nosečnicam, ki ne vedo, kako se lotiti vadbe v tem novem obdobju življenja, obenem pa bo služila kot pomoč učiteljem in trenerjem pri pisanju vadbenih programov za nosečnice.

• Language: Slovenian
• Keywords: vadba, nosečnost, videoprogram
• Work type: Master's thesis/paper
• Typology: 2.09 - Master's Thesis
• Organization: FŠ - Faculty of Sport
• Year: 2025
• PID: 20.500.12556/RUL-172875
• COBISS.SI-ID: 255858947
• Publication date in RUL: 12.09.2025

Secondary language

• Language: English
• Title: Video exercise program for pregnant women

Abstract

The master's thesis adresses safe physical activity for women during pregnancy. The written part of the thesis first describes physical activity, then pregnancy, and finally physical exercise during pregnancy. Particular attention is given to the aspects women should be mindful of during prenatal exercise, as well as strategies for adapting their training in order to ensure safe performance. A detailed description of pelvic floor muscle training and its significance is also provided. As part of the practical component, we have produced ten video recordings, each presenting the main segment of an exercise session, which are attached to the master's thesis. All videos are accompanied by voice guidance and instructions for the correct execution of the exercises. The videos demonstate four types of exercise equipment (a small ball, a large ball, a resistance band and light weights), with an emphasis of their safe use. The master's thesis is intended to serve as a resource for all pregnant women who are uncertain about approaching exercise during their new status, while also providing a valuable support both for teachers and trainers in the development of exercise programs for prenatal period of a woman’s life.

• Keywords: exercise, pregnancy, video program