Comparison Of Strength Training On Unstable And Stable Surfaces For Muscle Strength Development
Vol.6,No.1(2012)
In our work we sought to verify the effectiveness of a didactic programme of exercise on unstable surfaces for stimulation of strength abilities, compared to a similar didactic programme conducted on stable surfaces, thus creating an alternative choice for coaches, teachers, and sports instructors. A major element of the didactic process is the quality of the strength training programme on stable and unstable surfaces. The sample was selected from a population of college and recreational and active athletes from Prague. The group was made up of men aged 20 to 35 (n = 50). The probands were randomly assigned to the groups. From a methodological point of view, this was a single-factor, two-level experiment. The experimental factor was represented by a specific strength programme (exercise on unstable surfaces, exercise on a stable base, without any exercise programme). Th e movement programme lasted 10 weeks and contained 22 exercise units. When evaluating the overall results of the tests before and after the experimental programme, we come to be of the opinion that the experimental programme manifested itself positively in effectiveness of stimulating strength abilities. Based on the results of our experiment, it was shown that the strength programme affected an increase in the duration of strength in both dynamic and static regimens. With the strength programme on unstable surfaces there was a tendency towards greater increases in the number of repetitions as opposed to the programme on stable surfaces at the beginning of the programme for exercise in a dynamic regimen. This can be applied in dynamic development as well as in a didactic process.
strength program; unstable surfaces; diactic programm; deep stabilisation system
7–16
BAECHLE, T. R. & EARLE, R.W. (2008). Essentials of Strenght Training and Conditioning. Champaign: Human Kinetics.
ČIERNÁ, D., ZEMKOVÁ, E., VANDERKA, M. & KAMPMILLER, T. (2010). Atletika 2010. In
VINDUŠKOVÁ, J. Špecifiká kondičného posilňovania v kombinácii s fitoptou (s. 151 – 156). Praha: UK FTVS.
FLECK, S. J. & KRAEMER, W. J. (1987). Designing resistance training programs. Champaign: Human Kinetics.
FRY, A. C. et al. (2004). Performance decrements with high intensity resistance exercise overtraining. In MORAVEC, R. et al. Teória a didaktika športu (s. 86). Bratislava: Fakulta tělesnej výchovy a športu Univerzity Komenského.
GOODMAN, C. A. (2008). No diference in 1RM strenght and muscle activation during the barbell chest press on a stable an unstable surface. Journal of strenght and conditioning research, r. 22, č. 1, s. 88-94.https://doi.org/10.1519/JSC.0b013e31815ef6b3
HAMÁR, D. & LIPKOVÁ, J. (1996). Fyziológia telesných cvičení. Bratislava: UK.
HAMLYN, N., BEHM, D. G., & YOUNG, W. B. (2007). Trunk muscle activation during dynamic weight- training exercises and isometric instability activities. Journal of strenght and conditioning research, r. 21, č. 4, s. 1108 - 1112.
KOLÁŘ, P. & LEWIT, K. (2005). Význam hlubokého stabilizačního systému v rámci vertebrogenních obtíží. Neurologie pro praxi, r. 15, č. 5, s. 270 – 275.
KYUNGMO H., RICARD, M. D. & FELLINGHAM, G.W. (2009). Effects of a 4-Week Exercise Program on Balance Using Elastic Tubing as a Perturbation Force for individuals. Journal of orthopaedic & sports physical therapy. With a History of Ankle Sprains, r. 39, č. 4, s. 246-255. https://doi.org/10.2519/jospt.2009.2958
NUZZO, J. L. (2008). Trunk muscle activity during stability ball free weight exercises. Journal of strenght and conditioning research, r. 22, č. 1, s. 95-102.https://doi.org/10.1519/JSC.0b013e31815ef8cd
POTVIN, A. & BENSON, CH. (2003). The Great Balance + Stability Handbook. Blaine: Prudictive Fitness Produkt Inc.
RUIZ, R. & RICHARDSON, M. T. (2005). Functional balance training using a domed device. Strength Conditioning Journal, r. 27, č. l, s. 50-55.https://doi.org/10.1519/00126548-200502000-00010
SUCHOMEL, T. (2006). Stabilita v pohybovém systému a hluboký stabilizační systém. Rehabilitace a fyzikální lékařství, r. 2006, č. 3, s. 112 – 124.
WAHL, M. J., & BEHM, D. G. (2008). Not all instability training devices enhance muscle activation in highly resistance-trained individuals. Journal of strenght and conditioning research, r. 22, č. 4, s. 1360- 1370.
YAGGIE, J. A. & CAMPBELL, B. M. (2006). Effects of balance training on selected skills. Journal of strenght and conditioning research, r. 20, č. 6, s. 422 - 428. ZEMKOVÁ, E., DZURENKOVÁ, D. & KOVÁČIKOVÁ, Z. (2010). Energy demand of barbell chest presses and square performerd on stable and unstable surfaces. IN RAZ-LIEBERMANN, T.et al. Exercise and sport science (s. 123). Tel Aviv: ISHPES.
This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.
Copyright © 2017 Studia sportiva