diplomska naloga
Anže Novak (Author), Primož Pori (Reviewer), Maja Pori (Mentor)

Abstract

Namen diplomske naloge je predstaviti problem pridobivanja mišične mase pri ektomorfnih tipih ljudi in podati smernice ter program za optimalen napredek pri povečanju deleža mišične mase. Ektomorfi so ljudje, ki jim njihova visoka in gracilna postava ter hiter metabolizem povzročajo največ preglavic pri pridobivanju mišične mase. Za dosego tega cilja morajo vložiti več časa in truda. Še posebej morajo biti disciplinirani pri sledenju navodil, tako pri fizičnem delu kot pri prehranskem delu. V diplomskem delu smo razložili pomen antropometrije in konstitucijskih tipov ter opisali zgodovino merjenja telesnih komponent. V jedru smo se osredotočili na pojem hipertrofije oziroma pridobivanja mišične mase. Pojasnili smo zakone in principe, ki jih moramo upoštevati za dosego rezultatov ter našteli metode, ki pridejo v poštev pri načrtovanju treninga pridobivanja mišične mase za ektomorfne tipe ljudi. Na koncu smo prikazali primer začetnega in nadaljevalnega programa pridobivanja mišične mase za ektomorfne tipe ljudi ter podali nekaj smernic o prehrani. Diplomsko delo je namenjeno vsem, ki potrebujejo pomoč pri pridobivanju mišične mase in ne le ektomorfnim ljudem. Namenjeno je tudi tistim, ki želijo osvežiti svoje znanje o metodah in načinih treniranja za pridobivanje mišične mase.

Keywords

šport;somatotipi;Sheldonova klasifikacija;Heath-Carterjeva metoda;pridobivanje mišične mase;mišica;mišična vlakna;hipertrofija;razvoj;hormoni;metode za povečanje mišične mase;ektomorf;trening;prehrana;

Data

Language: Slovenian
Year of publishing:
Typology: 2.11 - Undergraduate Thesis
Organization: UL FŠ - Faculty of Sport
Publisher: [A. Novak]
UDC: 796.894
COBISS: 5255601 Link will open in a new window
Views: 1481
Downloads: 471
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Other data

Secondary language: English
Secondary title: Building muscle mass for ectomorphs
Secondary abstract: The purpose of this diploma thesis is to present the problem of gaining muscle mass for ectomorphs and to give guidance for optimal progress at building muscle mass. Ectomorphs are people whom tall and graceful posture combined with a fast metabolism create the most problems when trying to gain lean muscle mass. To accomplish this goal they have to invest much more time and effort while showing extreme discipline in following the program. Despite many obstacles and setbacks, this goal is far from impossible. In this diploma thesis, we explained the purpose of anthropometry and constitutional types and gave people insight into the history of measuring body components. We focused on hypertrophy or gaining muscle mass. We explained laws, principles, and methods that we must oblige in order to achieve maximum results in gaining lean muscle mass for ectomorphs. We also showed an example of beginners’ and advanced training routines for building muscle mass for ectomorphs. There are also a few nutrition guidelines to follow for improved progress. This diploma thesis is meant for all those that need help in building muscle mass, especially for ectomorphs. It is also important for those who want to refresh their knowledge of methods and principles of training for muscle mass.
Secondary keywords: building muscle mass;hypertrophy;muscle mass;ectomorph;somatotype;nutrition;
Type (COBISS): Bachelor thesis/paper
Study programme: 0
Thesis comment: Univ. v Ljubljani, Fak. za šport
ID: 10909519