TRANSFORMACIJSKI EFEKTI TRENAŽNOG PROGRAMA NA NEKE MORFOLOŠKE KARAKTERISTIKE I MOTORIČKE SPOSOBNOSTI OSOBE SREDNJE ŽIVOTNE DOBI

master's thesis

• Title (english): EFFECTS OF TRAINING PROGRAM ON MORPHOLOGICAL CHARACTERISTICS AND MOTOR ABILITIES IN A MIDDLE-AGED PERSON
• Author: Anita Keškić
• Mentor: Vlatko Vučetić (mentor)
• Committee member: Vlatko Vučetić (predsjednik povjerenstva)
• Committee member: Mario Kasović (član povjerenstva)
• Committee member: Maroje Sorić (član povjerenstva)
• Granter: University of Zagreb; Faculty of Kinesiology; Zagreb
• Defense date and country: 2020-09-25, Croatia
• Scientific / art field, discipline and subdiscipline: SOCIAL SCIENCES; Kinesiology

Abstract

Glavni cilj ovog rada je istražiti učinke treninga snage u kombinaciji s aerobnom aktivnošću na morfološki status te na razvoj nekih motoričkih sposobnosti kod jedne polaznice individualnog trenažnog programa. Trenažni program se odvijao tri puta tjedno unutar šestotjednog istraživanja te je odrađeno ukupno 18 treninga. Svaki trening je trajao u prosjeku 90 minuta gdje se prvih 60 minuta odrađivao trening snage, a ostatak vremena je bio predviđen za aerobni dio treninga. Od ispitanice se zahtijevalo, osim redovitih dolazaka na trening, i povećanje dnevne aktivnosti koje uključuje povećano kretanje tijekom dana kako bi se postigla veća ukupna potrošnja kalorija unutar svakog tjedna. Uz navedeno, korigiran je i način prehrane kod ispitanice s ciljem dugoročnog održavanja dobivenih rezultata, usvajanja zdravih navika te poboljšanja kvalitete života. Tijekom istraživanja pratile su se promjene u morfološkim i motoričkim varijablama. Rezultati istraživanja su pokazali pozitivne promjene u svim navedenim varijablama. U rezultatima mase tijela došlo je do pozitivnog pada od 6,7 kg. Što se tiče mjera volumena tijela, opseg bokova se smanjio za 4,2 cm, a opseg struka za 7,88 cm. Nadalje, opseg nadlaktice se smanjio za 0,7 cm, a opseg natkoljenice se smanjio za ukupno 2,1 cm. Također, stupanj uhranjenosti kojeg određuje vrijednost indeksa tjelesne mase se također smanjio za jedan stupanj, odnosno ispitanice je prije procesa istraživanja spadala u kategoriju pretilosti tipa 1, a nakon procesa ispitanica je došla do stupnja uhranjenosti prekomjerna tjelesna težina. Inicijalna vrijednost indeksa tjelesne mase je iznosila 30,8 kg/v², a finalna 28,4 kg/v². Test korišten za procjenu repetitivne snage donjih ekstremiteta čučnjevi, pokazuje razliku od 21 ponavljanja, a test triceps propadanja ukazuje na razliku od 16 ponavljanja. Nadalje, test za procjenu izometrične snage čučanj u izdržaju ukazuje na napredak od 23 sekunde, a izdržaj u poziciji planka za 35 sekundi. Rezultati transformacijskog procesa ukazuju na povoljan učinak treninga snage kombiniran s aerobnim treningom, u svrhu smanjenja tjelesne mase, rekompozicije tijela i razvoja snage kod žena srednje životne dobi.

Abstract (english)

The main goal of this study was to investigate impacts of power training and aerobic activities on certain morphological characteristics and development of some motor abilities in a middle-aged woman undergoing personal trainings. Trainings were done three times per week for six weeks. Altogether 18 trainings were performed. Average duration of each training was 90 minutes, 60 of which went on power training, and the rest of the time was used for aerobic activities. The participant was asked to attend each training, and to increase daily activities in order to increase total caloric consumption every week. Changes in morphological characteristics and motor abilities were assessed during the study. Results show the following: decrease in body mass by 6,7 kg, decrease in hip circumference by 4,2 cm, decrease in waist circumference by 7,9 cm, decrease in arm circumference by 0,7 cm, and decrease in thigh circumference by 2,1 cm. Also, body mass index decreased by 2,4 kg/v² at the end of the study. Test used to assess repetitive power of lower extremities (squats) showed an increase in number of repetitions by 21 more repetitions, as well as in triceps dips, with 16 more repetitions. Test for isometric strength shows an increase in duration time by 23 seconds, as well as duration time in plank which increased by 35 seconds. Results of the training process show a positive effect of power training combined with aerobic activities on decrease in body mass, changes in body composition and development of power in middle-aged women.

• Keywords: tjelesna masa; trening snage; tjelesna aktivnost
• Keywords (english): body mass; power training; physical activity
• Language: croatian
• URN:NBN: urn:nbn:hr:117:334139
• Study programme: Title: Kinesiology; specializations in: Kinesiology in Education and Track-and-Field, Kinesiology in Education and Fitness, Kinesiology in Education and Wrestling, Kinesiology in Education and Sailing, Kinesiology in Education and Windsurfing, Kinesiology in Education and Judo, Kinesiology in Education and Kayaking, Kinesiology in Education and Kinesiological Recreation, Kinesiology in Education and Kinesitherapy, Kinesiology in Education and Physical Conditioning of Athletes, Kinesiology in Education and Basketball, Kinesiology in Education and Football, Kinesiology in Education and Volleyball, Kinesiology in Education and Basic Kinesiological Transformations, Kinesiology in Education and Dancing, Kinesiology in Education and Swimming, Kinesiology in Education and Rhythmic Gymnastics, Kinesiology in Education and Handball, Kinesiology in Education and Skiing, Kinesiology in Education and Artistic Gymnastics, Kinesiology in Education and Management of Sport, Kinesiology in Education and Tennis, Kinesiology in Education and Rowing; Course: Kinesiology in Education and Physical Conditioning of Athletes; Study programme type: university; Study level: integrated undergraduate and graduate; Academic / professional title: magistar / magistra kineziologije (magistar / magistra kineziologije)
• Type of resource: Text
• File origin: Born digital
• Access conditions: Access restricted to students and staff of home institution
• Created on: 2020-12-11 11:47:50