Načini treniranja aerobne izdržljivosti nogometaša intervalnom metodom

master's thesis

• Title (english): Interval training methods for aerobic endurance in football
• Author: Mario Škrablin
• Mentor: Luka Milanović (mentor)
• Committee member: Luka Milanović (predsjednik povjerenstva)
• Committee member: Cvita Gregov (član povjerenstva)
• Committee member: Asim Bradić (član povjerenstva)
• Granter: University of Zagreb; Faculty of Kinesiology; Zagreb
• Defense date and country: 2018-05-23, Croatia
• Scientific / art field, discipline and subdiscipline: SOCIAL SCIENCES; Kinesiology

Abstract

Zbog samog trajanja nogometne utakmice većina energije za rad; najmanje 90% osigurava se aerobnim putem. Brojna istraživanja pokazuju značajnu povezanost između VO₂ max-a (aerobne izdržljivosti) i ukupne udaljenosti prijeđene tijekom utakmice, udaljenosti prijeđene visokim intenzitetom, broja sprinteva te oporavka nakon visoko - intenzivnih aktivnosti tijekom utakmice. Također; veliki broj istraživanja pokazuje da se VO₂ max-a najbolje unaprjeđuje visoko - intenzivnim intervalnim treningom. Efikasna metoda je metoda 4 x 4 minute na intenzitetu opterećenja od 90 – 95% FS max-a sa tri minute aktivne pauze na intenzitetu opterećenja od 70% FS max-a. Ovakva metoda se tijekom nogometnog treninga može provesti putem različitih modela rada. Neki od modela su visoko intenzivna intervalna trčanja, visoko intenzivna povratna trčanja, specifični poligoni te igre na skraćenom prostoru.

Abstract (english)

Because of the lenght of a soccer match; at least 90% of the energy release must be aerobic. Many studies have shown a significiant relation between VO₂ max (aerobic endurance) and total distance covered, distance covered at high intensity, number of sprints and recovery between high intensity activities during a soccer match. Also large number of studies have shown that the best way to improve VO₂ max is high intensity interval training. One effective method is a 4 x 4 minutes at 90-95% of maximal hearth rate separeted by three minutes of active rest at 70 % of maximal hearth rate. This method during a soccer training could be realize through different models of work. Some of work models are high intensity interval running, high intensity shuttle running, specific polygons, and small/medium sided games.

• Keywords: nogomet; aerobna izdržljivost; VO₂ max; visoko - intenzivni; intervalni trening
• Keywords (english): soccer; aerobic endurance; VO₂ max; high intensity; interval training
• Language: croatian
• URN:NBN: urn:nbn:hr:117:791446
• 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: 2018-05-23 09:16:42