Učinki 8-tedenskega vadbenega programa na telesno pripravljenost oseb, starejših od 65 let

Petek, Katja (author), Dolenc, Maja (mentor)

Proces staranja je povezan s postopnim upadanjem ključnih telesnih sposobnosti. Ker telesna dejavnost predstavlja enega najučinkovitejših načinov za ohranjanje funkcionalne zmožnosti v starosti, so vadbeni programi, ki hkrati ciljajo na več telesnih sposobnosti, ključnega pomena za spodbujanje zdravega in aktivnega staranja. Namen magistrskega dela je bil ugotoviti, kako 8-tedenski večkomponentni vadbeni program vpliva na telesno pripravljenost oseb, starih 65 let in več. V raziskavi je sodelovalo 46 preizkušancev, ki so opravili tri meritve v razmiku osmih tednov: prva in druga meritev sta predstavljali kontrolno obdobje, druga in tretja pa eksperimentalno obdobje. Telesna pripravljenost je bila ocenjena s skupino testov telesne pripravljenosti za starejše - Senior fitness test, kateri smo dodali še testa »zmogljivost prijema« in »stoja na eni nogi na mehki podlagi«. Rezultati so pokazali statistično značilno izboljšanje statičnega ravnotežja (p < 0,001), dinamičnega ravnotežja in agilnosti (p = 0,002), moči zgornjih okončin (»upogib komolca«; p < 0,001) ter gibljivosti ramenskega obroča (»dotik dlani za hrbtom«; p < 0,001). Napredek v aerobnih sposobnostih in moči spodnjih okončin je bil prav tako opažen, vendar ga ni mogoče pripisati izključno intervencijskemu programu. Specifični učinki intervencije niso bili ugotovljeni pri testu »zmogljivost prijema« in »doseg sede na stolu«, čeprav je bil v celotnem obdobju raziskave zaznan statistično značilen napredek. Izboljšave, ki jih ni mogoče pripisati izključno intervenciji, je mogoče pojasniti z dejstvom, da so bili preizkušanci že pred vključitvijo v program redno telesno dejavni in relativno dobro telesno pripravljeni. Sklepamo lahko, da večkomponentni vadbeni programi predstavljajo učinkovito strategijo za izboljšanje ravnotežja, mišične moči in gibljivosti pri starejših odraslih ter lahko pomembno prispevajo k zmanjšanju tveganja za padce in ohranjanju funkcionalne samostojnosti v starosti.

• Language: Slovenian
• Keywords: starejši odrasli, večkomponentna vadba, mišična moč, ravnotežje, gibljivost, aerobne sposobnosti
• Work type: Master's thesis/paper
• Organization: FŠ - Faculty of Sport
• Year: 2026
• PID: 20.500.12556/RUL-181912
• Publication date in RUL: 19.04.2026

Secondary language

• Language: English
• Title: Effects of an 8-week exercise program on the physical fitness of individuals aged 65 and older

Abstract

The aging process is associated with a gradual decline in key components of physical fitness. Since physical activity represents one of the most effective strategies for maintaining functional ability in older age, exercise programs that simultaneously target multiple components of physical fitness are essential for promoting healthy and active aging. The aim of this master’s thesis was to examine the effects of an 8-week multicomponent exercise program on the physical fitness of individuals aged 65 years and older. The study included 46 participants who completed three assessment sessions at eight-week intervals: the first and second assessments represented the control period, while the second and third assessments represented the intervention period. Physical fitness was evaluated using the Senior Fitness Test battery, with the addition of a handgrip strength and a single-leg stance test performed on a soft surface. The results demonstrated statistically significant improvements in static balance (p < 0.001), dynamic balance and agility (p = 0.002), upper body strength (»arm curl test«; p < 0.001), and shoulder girdle flexibility (»back scratch test«; p < 0.001). Improvements in aerobic endurance and lower body strength were also observed; however, these could not be attributed exclusively to the intervention program. No specific intervention effects were identified for »handgrip strength« or »chair sit and reach test«, although statistically significant improvements were observed over the entire study period. Improvements that could not be attributed solely to the intervention may be explained by the fact that participants were already regularly physically active and had a relatively good level of physical fitness prior to entering the program. It can be concluded that a multicomponent exercise programs represents an effective strategy for improving balance, muscular strength, and flexibility in older adults and may significantly contribute to reducing the risk of falls and maintaining functional independence in later life.

• Keywords: older adults, multicomponent exercise program, muscular strength, balance, flexibility, aerobic endurance