Metode vježbanja u bodybuildingu: interval odmora

master's thesis

• Title (english): Bodybuilding training methods: rest interval
• Author: Dubravko Benko
• Mentor: Saša Vuk (mentor)
• Committee member: Pavle Mikulić (predsjednik povjerenstva)
• Committee member: Saša Vuk (član povjerenstva)
• Committee member: Asim Bradić (član povjerenstva)
• Granter: University of Zagreb; Faculty of Kinesiology; Zagreb
• Defense date and country: 2019-06-03, Croatia
• Scientific / art field, discipline and subdiscipline: SOCIAL SCIENCES; Kinesiology

Abstract

Trening s otporima sastavni je dio programa svakog rekreativca i sportaša koji želi poboljšati svoje sposobnosti, postizati vrhunske rezultate, smanjiti rizik nastanka ozljede, te povoljno utjecati na vlastiti zdravstveni status. Nekoliko ključnih principa treninga kao što su veličina opterećenja, specifičnost, adaptacija, progresija i individualizacija utječu na učinkovito i sigurno upravljanje tijekom treninga s otporima. Razvoj mišićne jakosti i hipertrofije uvelike ovisi o pravilnom manipuliranju programskim varijablama treninga koje je potrebno poznavati kako bi učinci treninga bili maksimalni.
Volumen i intenzitet treninga jedne su od najvažnijih varijabli koje utječu na jakost i hipertrofiju, međutim, uz njih interval odmora također ima važnu ulogu u programiranju treninga s otporima. Definiran je kao vrijeme posvećeno oporavku između serija i vježbi, a njegovo trajanje može značajno utjecati na metaboličke i hormonalne odgovore, kao i izravno na intenzitet treninga: što je interval odmora kraći, veći je intenzitet u sljedećoj seriji. Kako bi se tijelo uspješno oporavilo i prilagodilo na buduće napore, te kako bi učinci treninga na razvoj sposobnosti bili maksimalni, potrebno je poznavati specifičnosti pravilnog upravljanja intervalom odmora.
Stoga je cilj ovog rada prikazati, objasniti i vrednovati ulogu intervala odmora u razvoju jakosti i mišićne hipertrofije, te objasniti mehanizme metode vježbanja u bodybuildingu za povećanje intenziteta vježbanja – interval odmora.
Ključne

Abstract (english)

Resistance training is an integral part of every program for amateur and professional athlete who wants to improve their skills, achieve top performance, reduce the risk of injury and have a beneficial affect on its health status. Several key principles such as load, specificity, adaptation, progression and individualisation affects on safe and effective managing during resistance training. The development of muscle strength and hypertrophy largely depends on proper manipulation of acute programme variables which needs to be known to maximize the effects of training.
Training volume and intensity are one of the most important variables that affects muscle strength and hypertrophy, but also the rest interval have a significant role in programming resistance training. It is defined as a time dedicated to recovery between sets and exercises that affects metabolic and hormonal responses and directly influences on intensity of training: if the rest interval is shorter, the greater intensity is in the next set. In order for the body to fully recover and adapt on future efforts, it is necessary to properly manipulate the rest interval in order to maximize effects of training on abilities.
Therefore, the aim of this paper is to show, explain and evaluate the role of rest interval in order to develop smuscle strength, and hypertrophy and explain the mechanisms of bodybuilding exercise method to increase the intensity of exercise- rest interval.

• Keywords: dužina odmora; hipertrofija; mišićna jakost; intenzitet
• Keywords (english): length rest; hypertrophy; muscle strength; intensity
• Language: croatian
• URN:NBN: urn:nbn:hr:117:703730
• 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: 2019-06-11 12:39:40