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Effekterna av djupa explosiva knäböjningar på löpekonomin hos långdistanslöpare
Linnaeus University, Faculty of Social Sciences, Department of Sport Science.
2018 (Swedish)Independent thesis Advanced level (degree of Master (One Year)), 20 credits / 30 HE creditsStudent thesis
Abstract [sv]

Tidigare forskning visar på ett positivt samband mellan styrketräning och löpekonomi. I föreliggande studie undersöktes effekten av djupa explosiva knäböjningar på löpekonomin hos långdistanslöpare. I studien deltog elva deltagare varav sex i interventionsgruppen och fem i kontrollgruppen. Styrketräningen skulle vara tidseffektivt, max 20 min och då enbart en övning. Basövningen knäböjning med stången bakom nacken valdes. Huvuddelen av all knäböjsträning under en åtta veckors period, utfördes med en belastning på 60% av 1RM 2-6 rep i 2-6 set och då med fokus hög hastighet i både den excentriska och koncentriska fasen samt ca 1 min vila mellan seten. Efter avslutad träningsperiod sågs signifikant förbättring vad gäller maxstyrka, 1RM och maximal Power. Samtliga deltagare i interventionsgruppen fick en positiv styrkeökning med ett snitt på 14,5%. Studien visar även en tendens till förbättrad löpekonomi hos interventionsgruppen.

Abstract [en]

Previous research shows a positive link between strength training and running economics. In the present study, the effect of deep power squats on the running economics of long distance runners was investigated. The study included eleven participants, six were in the intervention group and five in the control group. The strength training would be time efficient, max 20 min and then only one exercise. We chose the basic exercise squats with the barbell behind the neck. The majority of all squats exercises during a period eight week with a load of 60% of 1RM 2-6 reps in 2-6 sets and then focused high speed in both the eccentric and concentric phase and about 1 min rest between the sets. At the end of the training period, we could see a significant improvement in maximal 1RM and maximum Power. All participants in the intervention group received a positive increase in strength, with an average of 14.5%. The study also shows a tendency for improved running economics in the intervention group.

Place, publisher, year, edition, pages
2018.
Keywords [sv]
Högintensiv träning, prestationsutveckling, stretch-shortening cykeln, styrketräning, syrekostnaden för löpning.
National Category
Sport and Fitness Sciences
Identifiers
URN: urn:nbn:se:lnu:diva-72993OAI: oai:DiVA.org:lnu-72993DiVA, id: diva2:1198699
Subject / course
Sport Science
Presentation
2018-04-11, V155, Storken, Stagneliusgatan, Kalmar, 11:15 (Swedish)
Supervisors
Examiners
Available from: 2018-04-18 Created: 2018-04-18 Last updated: 2018-04-18Bibliographically approved

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Effekterna av djupa explosiva knäböjningar på löpekonomin hos långdistanslöpare(784 kB)53 downloads
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Ragnarsson, Thony

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CiteExportLink to record
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Citation style
  • apa
  • ieee
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Output format
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