Sestava treninga in prehranskega načrta za ektomorfni tip postave

diplomsko delo

Adriana Janžič (Author), Stojan Puhalj (Mentor)

Abstract

Že od malih nog imam ob sebi osebo ektomorfne postave, katera je bila vedno prepričana v to, da ima takšno konstitucijo telesa, ki je ni mogoče spremeniti, ne glede na to kako zelo se trudi. Menim, da je takšnih oseb veliko, zato sem v diplomskem delu želela prikazati, da je vse, kar si zadaš, možno doseči z nekaj znanja o prehrani in treningih ter z veliko strpnosti, doslednosti in upoštevanju predpisanih navodil. Ektomorfni tip telesa je znan po podolgovati suhi postavi vključno s hitrim metabolizmom, zaradi katerega je eden zapletenih primerov pri pridobivanju mišične mase. V začetku diplomskega dela sem tako predstavila gibalne sposobnosti, nato sem se pomaknila na mišice ter mišični sistem. V nadaljevanju sem predstavila metode za pridobivanje mišične mase in podrobneje opisala hipertrofijo. Podrobneje sem opisala somatotipe, ki jih poznamo ter se v nadaljevanju osredotočila na ektomorfni tip telesa. Predstavila sem prehrano ter prehranjevalne navade, ki se mi zdijo zelo pomemben del diplomskega dela. V preizkusu, ki sem ga sestavila, sta sodelovali dve osebi stari 23 in 25 let. Prikazala sem raznolike primere jedilnikov, ki sem jih sestavila za sodelujoča v preizkusu. S pridobljenim znanjem skozi vsa leta študija, prakse ter iskanjem literature sem sestavila treninge, katere sta preizkušanca izvajala štiri tedne ter z njimi dosegla ponazorjene rezultate v diplomskem delu. Preizkušanca sta ob tem pridobila na telesni teži, za čas preizkusa velik delež puste mišične mase ter izboljšala prehranjevalne navade in sam odnos do hrane. Skozi trenažni proces sta oba izboljšala fizično pripravljenost ter pridobila na moči.

Keywords

diplomska dela;hipertrofija;somatotipi;moč;gibalna sposobnost;mišice;

Data

Language:	Slovenian
Year of publishing:	2024
Typology:	2.11 - Undergraduate Thesis
Organization:	UM PEF - Faculty of Education
Publisher:	[A. Janžič]
UDC:	796.035:613.2(043.2)
COBISS:	199056131
Views:	18
Downloads:	1
Average score:	0 (0 votes)
Metadata:

Other data

Secondary language:	English
Secondary title:	Composition of workout and nutrition plan for ectomorph body type
Secondary abstract:	Ever since I was a child, a person with an ectomorphic body type has always been beside me, always convinced that her constitution could not be changed no matter how much she tried. I believe that there are many people like her, so what I wanted to show with this thesis was that it is possible to achieve anything you set your mind to, with some knowledge of diet and training, along with much patience, consistency and following assigned rules. The ectomorphic body type is known by its long, slender body, along with a quick metabolism, which ensures complications with gaining muscle mass. In the beginning of the thesis, I have discussed motor skills, then I moved on to muscles and the muscular system. I proceeded to talk about the methods of gaining muscle mass and described hypertrophy in greater detail. I have also described in greater detail the known somatotypes, with focus on the ectomorphic body type. I discussed diet and dietary habits I thought were an important part of the thesis. I have prepared a trial with two participants, 23 and 25 years of age. I have showed different examples of menus that I had prepared for the participants. With the knowledge I have acquired though years of study, field experience and research, I have constructed training programmes that the participants had to abide by for four weeks. The results have been compiled in this thesis. The participants have gained weight, for the duration of the trial, as well as muscle mass, and improved on their eating habits along with their relationship with food. Through training, they both improved upon their physical readiness and have gained strength.
Secondary keywords:	theses;hypertrophy;somatotypes;strength;motor ability;muscles;Telesna pripravljenost;Prehrana (fiziologija);Univerzitetna in visokošolska dela;
Type (COBISS):	Bachelor thesis/paper
Thesis comment:	Univ. v Mariboru, Pedagoška fak., Oddelek za športno treniranje
Pages:	1 spletni vir (1 datoteka PDF (7, 60 str.))
ID:	23710851