The impact of functional exercise on the body posture

Namen magistrskega dela je bil ugotoviti vpliv vadbe na telesno držo v osmih tednih. V raziskavi sta sodelovali dve merjenki, stari 24 in 49 let. Na začetku smo izvedli anketo, v kateri smo spraševali po njunih splošnih značilnostih, počutju doma in na delovnem mestu ter zadovoljstvu s samim seboj in načinom življenja. Izvedli smo klinično opazovanje drže in testiranje z metodo FMS, na podlagi katerih smo sestavili 8-tedenski program vaj. Vadba je potekala doma. Posamezna vadbena enota je bila sestavljena iz dinamičnega ogrevanja, gimnastičnih vaj, vaj za razvoj moči in gibljivosti ter vaj stabilizacije in ravnotežja. Merjenki sta vadili dvakrat tedensko 8 tednov. Na koncu vadbenega procesa smo spet opravili anketo in vsa testiranja ter jih primerjali z rezultati začetnega testiranja. Na podlagi dobljenih rezultatov smo sklepali o vplivu vadbe na telesno držo. Po celotnem vadbenem procesu je bilo ugotovljeno, da so se začela prva izboljšanja v telesni drži, kar je vidno iz kliničnega opazovanja telesne drže, vendar pa do velikih sprememb ni prišlo, saj je bilo obdobje vadbe relativno kratko. Je pa subjektivna ocena telesne drže, ki smo jo dobili s pomočjo ankete in samoocene merjenk, pokazatelj uspešnosti vadbe. Ugotovljeno je bilo izboljšanje gibalne učinkovitosti, ki smo jo izmerili s pomočjo testov FMS, katerih rezultati so bili več kot 100 % boljši kot na začetku. Na začetku testiranja sta dosegli 5 in 8 točk od 21, na koncu pa sta jih obe dosegli 20. Izboljšali so se tudi počutje, samopodoba, samozavest in energija obeh merjenk. Tako je 8-tedenski program vadbe pozitivno vplival na začetek izboljšanja telesne drže kot tudi na njun način življenja. Sklepamo lahko, da funkcionalna vadba pripomore k izboljšanju telesne drže, vendar je za to potrebno več kot 8 tednov.The purpose of the master’s thesis was to determine the impact of exercise on the body posture within eight weeks. Two testers, one 24 and the other 49 years old were included in the study. Initially we conducted a survey in which we asked about their general characteristics, feeling at home and at the workplace, the overall satisfaction with themselves and their way of life. We did clinical observation of body posture and FMS testing, on the basis of which we have drawn up an 8-week exercise program. The exercises were taking place at home. Each exercise unit consisted of dynamic warming, gymnastic exercises, exercise for the development of strength and flexibility, stabilization exercise and balance. The testers had practice twice a week for eight weeks. At the end of the training process, we performed the survey and all the tests again and compared them with the results of the initial testing. On the basis of the obtained results, we concluded the effect of exercise on the body posture. After the entire exercise process, the first improvements in body posture began, which was evident from the clinical observation of the body posture, but no major changes occurred since the training period was relatively short. However, a subjective assessment of the body posture, obtained through a survey and self-test is an indicator of performance of the exercise. An improvement in the movement efficiency was measured using FMS tests, and the results were more than 100 % better than in the beginning. At the beginning of the test, they reached 5 and 8 points out of 21, and at the end, they both reached 20. The feeling, self-esteem, self-confidence and energy of both testers also improved. Thus, the 8-week exercise program had a positive effect on the improvement of the body posture as well as in their lifestyle. We can conclude that functional exercise helps to improve the body posture, but the training process has to be longer than 8-weeks