Vpliv 12-tedenske »reformer« vadbe na gibljivost zdravih, aktivnih žensk : magistrsko delo

Poravne, Lara (author), Pajek, Maja (mentor)

Sedeč življenjski slog odraslih žensk pogosto vodi v zmanjšano gibljivost in mišično-skeletne težave ter s tem povezano nižjo kakovost življenja. Ena od učinkovitih vadbenih metod povečanja gibljivosti in stabilnosti je pilates vadba na reformerju, ki pripomore tudi k izboljšanju splošnega počutja. Reformer omogoča izvajanje nadzorovanih gibov na drsni površini z uporom vzmeti ter spodbuja razvoj gibljivosti, stabilnosti in mišične kontrole. Namen magistrske naloge je bil proučiti vpliv 12-tedenske reformer pilates vadbe na gibljivost in oceno kakovosti življenja zdravih odraslih žensk. V raziskavi je sodelovalo 20 žensk, starih med 21 in 37 let; 16 jih je vadilo enkrat tedensko, 4 dvakrat tedensko. Vadba je potekala v enakih pogojih, v Grow pilates studiu v Ljubljani. Vsaka vadbena enota je trajala 60 minut. Meritve smo opravili pred in po zaključku 12-tedenskega programa reformer vadbe v enakih okoliščinah pod enakimi pogoji. Gibljivost smo spremljali s štirimi funkcionalnimi testi: predklon sede, zasuk trupa, Thomasov test in test zvinek s palico. Kakovost življenja pa z vprašalnikom SF-36. Podatke smo obdelali v programu SPSS z uporabo t-testa za odvisne vzorce. Rezultati so pokazali statistično značilne izboljšave gibljivosti (p < 0,05) in pozitivne spremembe v posameznih ocenjevanih razsežnostih kakovosti življenja. Večja pogostost vadbe (dvakrat tedensko) je bila povezana z večjimi napredki, kar potrjuje pomen pogostosti pri načrtovanju učinkovitih vadbenih programov.

• Language: Slovenian
• Keywords: pilates, reformer vadba, gibljivost, zdrave ženske, dobro počutje
• Work type: Master's thesis/paper
• Typology: 2.09 - Master's Thesis
• Organization: FŠ - Faculty of Sport
• Year: 2025
• PID: 20.500.12556/RUL-173086
• COBISS.SI-ID: 255879939
• Publication date in RUL: 13.09.2025

Secondary language

• Language: English
• Title: The effect of a 12-week reformer excercise program on flexibility in healthy active women

Abstract

A sedentary lifestyle among adult women often leads to reduced flexibility and musculoskeletal problems, which are associated with a lower quality of life. One of the effective exercise methods for improving flexibility and stability is pilates training on the reformer, which also contributes to enhanced overall well-being. The reformer enables controlled movement on a sliding surface with spring resistance, promoting the development of flexibility, stability, and muscular control. The aim of this master’s thesis was to examine the effects of a 12-week reformer pilates program on flexibility and perceived quality of life in healthy adult women. The study included 20 women aged between 21 and 37 years; 16 participants exercised once per week, and 4 exercised twice per week. The training took place under consistent conditions at the Grow Pilates Studio in Ljubljana, with each session lasting 60 minutes. Measurements were conducted before and after the 12-week reformer program under identical circumstances. Flexibility was assessed using four functional tests: seated forward bend, trunk rotation, Thomas test, and stick reach test. Quality of life was evaluated using the SF-36 questionnaire. Data were analyzed in SPSS using paired-sample t-tests. The results showed statistically significant improvements in flexibility (p < 0,05) and positive changes in specific dimensions of perceived quality of life. A higher frequency of training (twice per week) was associated with greater progress, highlighting the importance of training frequency in the planning of effective exercise programs.

• Keywords: pilates, reformer training, flexibility, heatlhy women, well-being