20.500.12556/DKUM-90990 Sredstva in metode za izboljšanje rezultatov tekačev na dolge proge diplomsko delo Means and methods for improving the performance of long distance runners Vzdržljivostni tek je monostrukturni šport, pri katerem je vzdržljivost ključna komponenta, opredeljena kot odpornost proti utrujenosti. Odziv organizma na obremenitev, ki jo med tekom dosežemo, imenujemo napor. Poznamo tri vrste napora, ki se razlikujejo po načinu proizvodnje energije. Pri intenzivnejšem treningu se ustvarja laktat, ki je koristen, saj služi kot hiter vir energije. Med tekači je zelo priljubljen tako imenovani višinski trening, s katerim želimo doseči pozitivne fiziološke prilagoditve. Najpomembnejša med njimi je eritropoeza (povečana tvorba rdečih krvničk). Najbolj znane metode treninga med tekači vključujejo regeneracijski tek, dolgi tek, tek v klanec, tek v območju laktatnega praga, tempo tek, fartlek, progresivni tek, intervalni trening in trening hitrosti. Za določanje intenzivnosti treninga uporabljamo 3- in 7-conski model intenzivnosti. Velik pomen v tekaškem svetu imata tudi prehrana in hidracija. Pomembno je polnjenje glikogenskih zalog zaradi izgube velike količine energije pred, med in po treningu. Med dovoljene ergogene pripomočke spadajo kofein, natrijev bikarbonat, beta-alanin in prehranski nitrati. Trening za moč je sestavni del programa vsakega tekača, saj pomaga preprečevati poškodbe in prispeva k bolj ekonomičnemu teku. Endurance running is a monostructural sport in which endurance is a key component, defined as resistance to fatigue. The body's response to the load experienced during running is called exertion. We recognize three types of exertion, which differ in the way energy is produced. During more intense training, lactate is produced, which is beneficial as it serves as a quick source of energy. Among runners, altitude training is very popular, as it aims to achieve positive physiological adaptations. The most important of these is erythropoiesis (increased production of red blood cells). The most well-known training methods among runners include recovery runs, long runs, hill runs, threshold running (running at the lactate threshold), tempo runs, fartlek, progressive runs, interval training, and speed training. To determine training intensity, we use the 3-zone and 7-zone intensity models. Nutrition and hydration also play a significant role in the running world. It is important to replenish glycogen stores due to the high amount of energy expended before, during, and after training. The ergogenic aids that are allowed include caffeine, sodium bicarbonate, beta-alanine, and dietary nitrates. Strength training is an essential part of every runner's program, as it helps prevent injuries and contributes to more economical running. vzdržljivost laktatni prag moč višinski trening ekonomika teka endurance lactate threshold altitude training running economy true true false [Š. Gonza] Slovenski jezik Angleški jezik Diplomsko delo/naloga 2024-10-15 07:57:44 2025-01-08 10:49:35 2025-01-09 03:10:24 0000-00-00 00:00:00 2024 0 Maribor 0 Maribor 1 spletni vir (1 datoteka PDF (XI, 58 str.)) 0000-00-00 NiDoloceno NiDoloceno NiDoloceno 0000-00-00 0000-00-00 0000-00-00 796.015.5:796.422.16(043.2) 221324291 VS_Gonza_Spela_2024.pdf VS_Gonza_Spela_2024.pdf 1 2C94F5AC2405A838A5E7503AAEBD1C28 0221f6b4757c1388ef1549232404e7224b085c53bd824f121cd852a3133c0823 a7056aab-8abb-11ef-9446-00155d000105 https://dk.um.si/Dokument.php?lang=slv&id=186507 Pedagoška fakulteta 0 0 0