Metode vježbanja u bodybuildingu

master's thesis

• Title: Metode vježbanja u bodybuildingu : pred-zamor
• Title (english): Bodybuilding training methods : pre-exhausion
• Author: Đurđica Vuk
• Mentor: Josipa Nakić (mentor)
• Committee member: Josipa Nakić (predsjednik povjerenstva)
• Committee member: Asim Bradić (član povjerenstva)
• Committee member: Gordana Furjan-Mandić (član povjerenstva)
• Granter: University of Zagreb; Faculty of Kinesiology; (Department of Kinesiology of Sport); Zagreb
• Defense date and country: 2018-09-28, Croatia
• Scientific / art field, discipline and subdiscipline: SOCIAL SCIENCES; Kinesiology; Sports Kinesiology

Abstract

Trening gdje se serije izvode do mišićnog otkaza smatra se najvažnijim podražajem za razvoj jakosti, bez obzira na ostale varijable treninga kao što su volumen ili intenzitet. Predloženo je da trening izveden s dovoljno velikim intenzitetom, kao što je do mišićnog otkaza, maksimalno regrutira dostupne motoričke jedinice olakšavajući adaptaciju. Međutim, predloženo je da tijekom izvođenja osnovnih vježbi, neki mišići predstavljaju slabu kariku, te dostižu mišićni otkaz prije ostalih mišića. Zbog toga dolazi do prestanka vježbanja prije nego je došlo do aktivacije maksimalnog broja motoričkih jedinica svih uključenih mišića. Stoga je predloženo da korištenje metode vježbanja pred-zamor može pružiti veću regrutaciju motoričkih jedinica kako bi se poboljšala adaptacija. Metoda pred-zamor je napredna metoda treninga s opterećenjem u kojoj se dvije ili više vježbi izvode u neposrednom slijedu. Temelji se na pretpostavci kako do mišićnog otkaza u osnovnoj vježbi dolazi kada najslabiji uključeni mišići više ne mogu primijeniti potrebnu silu za nastavak vježbe. Stoga, ciljani mišići mogu biti prethodno iscrpljeni izolirajućom vježbom prije nego što se prijeđe na osnovnu vježbu. U radu je kroz relevantnu znanstvenu literaturu prikazana i objašnjena navedena metoda i kritički je vrednovana.

Abstract (english)

Training where sets are performed to a momentarily muscle failure is considered the most important stimulus for strength development, regardless of other training variables such as volume or intensity. It is suggested that the training is performed with a sufficiently high intensity, such as a muscular failure, maximally recruits available motor units making it easier to adapt. However, it is suggested that while performing compound exercises, some muscles represent a weak link and achieve muscular failure before other muscles. This results in the end of exercise before activation of the maximum number of motor units of all muscles involved. It has therefore been suggested that the use of Pre-exhaustion training might provide greater recruitment of motor units to improve the adjustment. The Pre-exhaustion training is an advanced resistance training method in which two or more exercises are performed in the immediate sequence. It is based on the assumption that a muscular failure in the compound exercise occurs when the weakest involved muscles can no longer apply the necessary force to continue the exercise. Therefore, target muscles can be pre-exhausted by isolation exercise before moving to a compound exercise. This paper presents and explains the mentioned method through relevant scientific literature and is critically evaluated.

• Keywords: mišić; mišićna jakost; mišićna hipertrofija; mišićni otkaz
• Keywords (english): muscle; strength; hypertrophy; momentarily muscle failure
• Language: croatian
• URN:NBN: urn:nbn:hr:117:048056
• Study programme: Title: Specialist graduate professional study for sports coaches education; Study programme type: professional; Study level: specialist graduate; Academic / professional title: stručni specijalist trenerske struke (stručni specijalist trenerske struke)
• Type of resource: Text
• File origin: Born digital
• Access conditions: Access restricted to students and staff of home institution
• Created on: 2018-10-02 06:56:18