Title UČINCI RAZLIČITIH INTERVALA ODMORA U TRENINGU S OTPOROM NA JAKOST I DEBLJINU MIŠIĆA TE DULJINU I KUT PRUŽANJA SNOPOVA MIŠIĆNIH VLAKANA
Title (english) THE EFFECTS OF DIFFERENT RESISTANCE TRAINING REST INTERVALS ON MUSCLE STRENGTH AND THICKNESS, AS WELL AS THE PENNATION ANGLE AND FASCICLE LENGTH
Author Bruno Damjan
Mentor Saša Vuk (mentor)
Committee member Davor Šentija (predsjednik povjerenstva)
Committee member Mario Kasović (član povjerenstva)
Committee member Nejc Šarabon (član povjerenstva)
Granter University of Zagreb Faculty of Kinesiology Zagreb
Defense date and country 2023-10-24, Croatia
Scientific / art field, discipline and subdiscipline SOCIAL SCIENCES Kinesiology
Universal decimal classification (UDC ) 796/799 - Sport
Abstract Osnovni cilj disertacije bio je usporediti učinke jednakih programa treninga s otporom različitih trajanja intervala odmora na debljinu mišića, jakost i arhitekturu mišića. Vezano uz ovaj opći cilj, postavljena je opća istraživačka hipoteza: jednaki programi treninga s otporom s različitim trajanjem intervala odmora imati će različiti utjecaj na debljinu mišića, jakost i arhitekturu mišića.
Tako postavljen opći cilj raščlanjen je na tri specifična cilja: vrednovati specifične učinke jednakih programa treninga s otporom različitih trajanja intervala odmora na: 1) debljinu mišića; 2) maksimalni mehanički izlaz jakosti (vršni moment sile) donjih i gornjih ekstremiteta pri sporim (60 °/s) i brzim (120 °/s) mišićnim akcijama; te 3) arhitekturu mišića (duljinu i kut pružanja snopova mišićnih vlakana).
Prigodni uzorak ispitanika bile su mlade, zdrave i tjelesno aktivne muške osobe, studenti Kineziološkog fakulteta Sveučilišta u Zagrebu (n = 26) koji su slučajnim odabirom podijeljeni u: 1) eksperimentalnu skupinu treninga s otporom s pauzom između serija u trajanju od jedne minute, i 2) eksperimentalnu skupinu treninga s otporom s pauzom između serija u trajanju od tri minute.
Svaka od eksperimentalnih skupina bila je podvrgnuta programiranom progresivnom treningu s otporom tri puta tjedno kroz osam tjedana koji je uključivao sedam vježbi. Intenzitet je odgovarao opterećenju od 70% 1RM u svakoj vježbi što je omogućilo 12 ponavljanja po seriji izvedenih do točke trenutnog koncentričnog mišićnog otkaza. Ukupni relativni volumen treninga s obzirom na 1RM progresivno se povećao i bio je izjednačavan između grupa. Jedina akutna programska varijabla koja se razlikovala između eksperimentalnih grupa bila je trajanje intervala odmora između serija.
Rezultati su pokazali kako osmotjedni trenažni programi jednako povećavaju vršni i normalizirani vršni moment sile, debljinu mišića, i kut penacije, bez obzira na duljinu trajanja intervala odmora. Samo je grupa s dužim intervalom odmora značajno povećala duljinu snopova mišićnih vlakana. Sveukupno, rezultati ove disertacije ne podržavaju postavljenu opću hipotezu, već sugeriraju da, kada je cilj treninga maksimiziranje mišićne jakosti, intervali odmora budu "dovoljno dugi" da omoguće zadržavanje visokih intenziteta opterećenja tijekom svake serije. Kada je cilj treninga postići hipertrofiju mišića, čini se kako su i dugi i kratki intervali odmora učinkoviti za povećanje mišićne hipertrofije pod uvjetom da su programi treninga s otporom koji se provode velikog trenažnog volumena. I konačno, oba trenažna procesa, bez obzira na trajanje intervala odmora dovode do povećanja kuta penacije, ali samo dulji intervali odmora dovode do značajnog porasta duljine snopova mišićnih vlakana.
Abstract (english) The main goal of the dissertation was to compare the effects of equal resistance training programs with different durations of rest intervals on muscle thickness, strength, and muscle architecture. Related to this general goal, a public research hypothesis was made: equal resistance training programs with different durations of rest intervals will affect muscle thickness, strength, and architecture differently.
The general goal set is broken down into three specific objectives: to evaluate the particular effects of equal training programs with a resistance of different durations of rest intervals on 1) muscle thickness; 2) maximum mechanical strength output (peak moment of force) of the lower and upper extremities during slow (60 °/s) and fast (120 °/s) muscle actions; and 3) muscle architecture (length and angle of extension of bundles of muscle fibers).
The appropriate sample of subjects were young, healthy, and physically active men, students of the Faculty of Kinesiology, University of Zagreb (n = 26) who were randomly divided into: 1) an experimental group of resistance training with a one-minute break between sets, and 2) an experimental group of resistance training with a three-minute break between sets.
Each experimental group underwent programmed progressive resistance training three times a week for eight weeks, including seven exercises. The intensity corresponded to a load of 70% 1RM in each exercise, which allowed 12 repetitions per set performed to the point of instantaneous concentric muscle failure. Total relative training volume concerning 1RM increased progressively and was equalized between groups. The only acute program variable that differed between experimental groups was the rest interval duration between sets.
The results showed that eight-week training programs equally increased peak and normalized peak moment of force, muscle thickness, and pennation angle, regardless of the rest interval length. Only the group with a longer rest interval significantly increased the length of muscle fiber bundles. Overall, the results of this dissertation do not support the stated general hypothesis but rather suggest that when the goal of training is to maximize muscle strength, the rest intervals should be "long enough" to allow high load intensities to be maintained during each set. When training aims to achieve muscle hypertrophy, long and short rest intervals are effective for increasing muscle hypertrophy, provided the resistance training programs performed are of high training volume. Finally, regardless of the rest interval duration, both training processes increase the pennation angle. However, only longer rest intervals lead to a significant increase in the length of muscle fiber bundles.
Keywords
mišićna hipertrofija
dizajn mišića
arhitektura mišića
moment sile
kut penacije
duljina snopova mišićnih vlakana.
Keywords (english)
muscle hypertrophy
muscle design
muscle architecture
force moment
pennation angle
length of muscle fiber bundles.
Language croatian
URN:NBN urn:nbn:hr:117:930305
Promotion 2023
Study programme Title: postgraduate doctoral study of kinesiology Study programme type: university Study level: postgraduate Academic / professional title: doktor/doktorica znanosti iz znanstvenoga područja društvenih znanosti, znanstvenoga polja kineziologije (doktor/doktorica znanosti iz znanstvenoga područja društvenih znanosti, znanstvenoga polja kineziologije)
Type of resource Text
Extent 118 str.
File origin Born digital
Access conditions Open access
Terms of use
Created on 2023-11-21 11:21:21