Analiza učinaka najčešćih modaliteta vježbi istezanja na mehanički izlaz mišića

master's thesis

• Title (english): Analysis of the most common modalities of stretching exercises on mechanical muscle output
• Author: Miran Milunović
• Mentor: Pavle Mikulić (mentor)
• Committee member: Pavle Mikulić (predsjednik povjerenstva)
• Committee member: Marija Rakovac (član povjerenstva)
• Committee member: Sanja Šalaj (član povjerenstva)
• Granter: University of Zagreb; Faculty of Kinesiology; Zagreb
• Defense date and country: 2016-09-23, Croatia
• Scientific / art field, discipline and subdiscipline: SOCIAL SCIENCES; Kinesiology

Abstract

Glavni cilj ovog rada je prikazati najnovija saznanja o učincima najčešćih
modaliteta vježbi istezanja na mehanički izlaz mišića (jakost i brzinu) te definirati primjenu
i doziranje različitih modaliteta vježbi istezanja neposredno prije sportske aktivnosti. U
posljednje vrijeme sve je više polemika o negativnim učincima statičkog i PNF istezanja te
preporučenom korištenju dinamičkog istezanja kao adekvatnoj zamjeni za navedene
modalitete istezanja. Istraživanja su pokazala uglavnom negativne učinke statičkog i PNF
istezanja na dimenzije jakosti, snage i brzine, međutim, ti su učinci u osnovi vrlo mali i
brzo prolazni. Važno je spomenuti da se ti negativni učinci navedenih modaliteta istezanja
manifestiraju isključivo pri produženom zadržavanju istegnutog položaja (>60 sekundi). S
druge strane, učinci dinamičkog istezanja su uglavnom pozitivni naročito kod komponente
brzine. Preporuka je da se statičko i PNF istezanje slobodno koristi pri pripremi za
sportske aktivnosti, međutim, važno je paziti da ne traje dulje od 60 sekundi po mišićnoj
skupini te da se prije glavne aktivnosti provede set vježbi dinamičkog istezanja kao i
specifična priprema za aktivnost.

Abstract (english)

Main purpose of this work is to present newest findings regarding effects of the
most common modalities of stretching exercises on mechanical output of musle (strength
and speed) and to define application and dosage of various modalities of stretch exercises
immediately before sport activity. Recently, there have been many polemics about
negative effects of static and PNF stretching and recommended usage of dynamic
stretching as adequate replacement for aforementioned stretching modalities. Researches
showed mostly negative effects of static and PNF stretching on strength, power and
speed, although, those effects are basically very small and fast transient. It is important to
mention that these negative effects of aforementioned stretching modalities manifest
exclusively during prolonged retention of stretched position (>60 seconds). On the other
hand, effects of dynamic stretching are mostly positive especially in component of speed.
Recommendation is freely usage of static and PNF stretching during preparation for sport
activities, although, it is important to pay attention that it is not held longer than 60
seconds per muscle group and to carry out a set of dynamic stretching exercises as well
as specific preparation for activity.

• Keywords: statičko istezanje; dinamičko istezanje; proprioceptivna neuromuskularna facilitacija; zagrijavanje; izvedba
• Keywords (english): static stretching; dynamic stretching; proprioceptive neuromuscular facilitation; warm-up; performance
• Language: croatian
• URN:NBN: urn:nbn:hr:117:026722
• Study programme: Title: Integrated undergraduate and graduate university study of kinesiology; 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: Open access
• Created on: 2016-09-26 07:11:21