Telovadba za zdrave starostnike : diplomsko delo

Bajda, Kaja (author), Dolenc, Maja (mentor), Prevc, Petra (co-mentor)

Namen diplomske naloge je bil predstaviti telovadbo kot pomemben člen pri ohranjanju zdravja tudi v starosti. V diplomski nalogi smo poudarili tegobe kot so izguba mišične mase, kostnega in vezivnega tkiva ter ravnotežja, ki se pojavijo med procesom staranja in se jih da z redno telesno dejavnostjo omiliti oziroma upočasniti. Ker v zadnjih letih strokovnjaki vse bolj poudarjajo vadbo za moč kot najprimernejšo telesno dejavnost za tretje življenjsko obdobje, smo sestavili 12-mesečni program moči, ki so ga vadeči izvajali 2-krat tedensko po 60 minut. Na vadečih smo izvedli tudi dva testiranja pred in po vadbeni intervenciji. Cilj raziskave je bil ugotoviti, kako izbran program vadbe moči vpliva na funkcionalnost gibanja, spremembo moči spodnjih in zgornjih okončin ter aerobno vzdržljivost. V obdelavi rezultatov so bili uporabljeni rezultati 10 merjencev nad 65 let obeh spolov. V raziskavi je sodelovalo 7 žensk in 3 moški. Vzorec merjencev so predstavljali vadeči v DCA (Dnevnem centru aktivnosti) Zalog v Ljubljani. Merjenci so bili v času meritev zdravi, brez poškodb in bolečin. Uporabili smo testno baterijo Senioris. Rezultati raziskave so pokazali, da program vadbe za moč poveča moč zgornjih in spodnjih okončin ter aerobno vzdržljivost, ni pa povečal funkcionalnost vseh izbranih gibov, saj pri testu sklece po vadbi ni prišlo do sprememb ocen v izvedbi giba. Z raziskavo smo tako potrdili že prej ugotovljene pozitivne učinke vadbe moči tudi v starosti.

• Language: Slovenian
• Keywords: starost, starostniki, telovadba, vadba za moč, gibalne sposobnosti
• Work type: Bachelor thesis/paper
• Typology: 2.11 - Undergraduate Thesis
• Organization: FŠ - Faculty of Sport
• Year: 2017
• PID: 20.500.12556/RUL-95293
• COBISS.SI-ID: 5201841
• Publication date in RUL: 20.09.2017

Secondary language

• Language: English
• Title: Physical exercise for healthy elderly

Abstract

The purpose of the present thesis was to demonstrate exercise as a crucial factor for maintaining health in the elderly. We emphasized troubles such as loss of muscle mass, bone connective tissue and balance, which occur in the aging process, but which can still be eased or slowed down by a regular physical activity. Since experts have recently laid a lot of stress on strength exercise as one of the most adequate physical activity for the elderly, we drew up a 12-month, 60-minute strength exercise programme, carried out twice a week by the elderly submitted to the programme. They also underwent two tests: before and after the exercise intervention. The aim of this research was to find out how the selected strength exercise programme influences the movement efficiency, alteration in strength of the upper and lower extremities and aerobic endurance. For the purpose of processing we applied the results of 10 elderly participants over the age of 65 and of both genders. There were 7 females and 3 males participating in the research. The pattern of individuals participating in the research consisted of the elderly from the DCA-centre (Dnevni center aktivnosti) Zalog pri Ljubljani, who were submitted to the exercise programme. During the measurement period they were healthy and without injuries or pains. We applied the Senioris Test Battery, which was designed in this research. It was evident form the results of the research that the strength exercise programme intensifies the strength of the upper and lower extremities and the aerobic endurance. Since there were no modifications in the evaluation of the movement in the push up test after completing the strength exercise programme, we could not say that efficiency of all selected movements has changed after copleting the strenght exercise programme. On the basis of this research the previously established positive effects of the strength exercise were confirmed in the elderly as well.

• Keywords: old age, the elderly, physical exercise, strength exercise, movement capability