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Namen diplomske naloge je bil analizirati napor rekreativnega alpskega smučarja med smučanjem ter na osnovi analize pripraviti program telesne priprave na smučarsko sezono. Študijo primera smo izvedli pri 26-letnem rekreativnem alpskem smučarju v petih zaporednih smučarskih dneh. Meritve smo izvajali od 15. 12. 2020 do 19. 12.2020 na smučišču RTC Krvavec. Telesni napor smo analizirali z vidika trajanja aktivnosti, časa spuščanja, presmučane in skupne razdalje, nadmorske višine, povprečne in največje hitrosti, porabe energije, povprečnega minutnega in najvišjega srčnega utripa ter deleža srčnega utripa v posameznem območju telesnega napora. Za izvedbo meritev smo uporabili športno uro Suunto 9 Baro (Vantaa, Finska). Ugotovili smo, da na telesni napor med alpskim smučanjem najbolj vplivajo vremenski in drugi zunanji dejavniki, ki opredeljujejo razmere na smučišču. Študija primera je pokazala, da je intenzivnost telesnega napora med smučanjem po smučarski progi zmerno do srednje intenzivna, čakanje v koloni in vožnja s sedežnico pa nizko intenzivna. Za izvajanje programa telesne priprave na smučarsko sezono smo najprej pripravili minimalni standard priporočenih gibalnih sposobnosti in znanj rekreativnega smučarja. Program smo razdelili na obdobje splošne telesne priprave, obdobje specifične telesne priprave in obdobje smučarske sezone. Podrobneje smo predstavili program specifične telesne priprave, ki traja dva meseca in vključuje pet vadbenih enot tedensko. V programu so tri vadbene enote namenjene vadbi moči, dve pa povečanju aerobne vzdržljivosti in gibljivosti. Intenzivnost vadbe se iz tedna v teden sistematično povečuje. Predvidevamo, da je pripravljeni program za rekreativne alpske smučarje lahko učinkovito sredstvo za pripravo na smučarsko sezono. Menimo, da le-ti lahko z ustrezno telesno pripravo ne le zmanjšajo tveganje za nastanek poškodb med smučanjem, temveč vplivajo tudi na njegovo prijetnejše doživljanje. The purpose of this study was to analyse the physical effort of a recreational alpine skier and create a training programme for the alpine skiing season. We analysed it on the case of a 26 year old recreational alpine skier on five consecutive days. The data was collected from 15.12.2020 to 19.12.2020 at RTC Krvavec ski resort. The intensity of alpine skiing effort was studied in terms of duration of activity, downhill time, downhill distance and total distance, altitude descent, average and maximum speed, energy consumption, average heart rate, maximum heart rate and percentage of time spent in intensity zones. The data was collected with Suunto Baro 9 sports watch (Vantaa, Finland). We concluded that weather conditions and other outside factors, which affect ski-slope conditions, have the most impact on the skiing intensity. The study shows that the intensity of downhill skiing was intense to medium intense, but when waiting in line for the ski lift the intensity was low. To prepare the recreational alpine skier for the season with the training programme, we first determined the minimal standards of physical abilities and competence needed for the recreational skier. The programme was split in three parts, the part of improving basic physical conditions, part of improving specific physical conditions and skiing season. We focused on the part of improving specific physical conditions, which lasts for two months and has five workouts per week. Three of them are for improving strength and two for improving endurance and flexibility. The intensity of exercise systematically increases from week to week. We consider, that our programme can effectively prepare a skier for the skiing season. We believe that skiers with the appropriate physical abilities, can lower the risk of getting injured and also have a more pleasant experience in the alpine skiing. |
