{"?xml":{"@version":"1.0"},"edm:RDF":{"@xmlns:dc":"http://purl.org/dc/elements/1.1/","@xmlns:edm":"http://www.europeana.eu/schemas/edm/","@xmlns:wgs84_pos":"http://www.w3.org/2003/01/geo/wgs84_pos","@xmlns:foaf":"http://xmlns.com/foaf/0.1/","@xmlns:rdaGr2":"http://rdvocab.info/ElementsGr2","@xmlns:oai":"http://www.openarchives.org/OAI/2.0/","@xmlns:owl":"http://www.w3.org/2002/07/owl#","@xmlns:rdf":"http://www.w3.org/1999/02/22-rdf-syntax-ns#","@xmlns:ore":"http://www.openarchives.org/ore/terms/","@xmlns:skos":"http://www.w3.org/2004/02/skos/core#","@xmlns:dcterms":"http://purl.org/dc/terms/","edm:WebResource":[{"@rdf:about":"http://www.dlib.si/stream/URN:NBN:SI:doc-09G8XRPV/01a7bf89-4c1e-49a8-a46f-eb7ce9695529/PDF","dcterms:extent":"157 KB"},{"@rdf:about":"http://www.dlib.si/stream/URN:NBN:SI:doc-09G8XRPV/69b5e731-98f8-4bcb-a8b3-3cf491563b58/TEXT","dcterms:extent":"0 KB"}],"edm:TimeSpan":{"@rdf:about":"2005-2025","edm:begin":{"@xml:lang":"en","#text":"2005"},"edm:end":{"@xml:lang":"en","#text":"2025"}},"edm:ProvidedCHO":{"@rdf:about":"URN:NBN:SI:doc-09G8XRPV","dcterms:isPartOf":[{"@rdf:resource":"https://www.dlib.si/details/URN:NBN:SI:spr-OTYUOTZX"},{"@xml:lang":"sl","#text":"Šport (Ljubljana)"}],"dcterms:issued":"2024","dc:creator":["Črnčič, Nejc","Flajšman, Aljoša","Kozinc, Žiga"],"dc:format":[{"@xml:lang":"sl","#text":"številka:1/2"},{"@xml:lang":"sl","#text":"letnik:72"},{"@xml:lang":"sl","#text":"str. 123-127"}],"dc:identifier":["ISSN:0353-7455","COBISSID_HOST:199552259","URN:URN:NBN:SI:doc-09G8XRPV"],"dc:language":"sl","dc:publisher":{"@xml:lang":"sl","#text":"Fakulteta za šport"},"dc:subject":[{"@xml:lang":"sl","#text":"hipertrofija"},{"@xml:lang":"en","#text":"hypertrophy"},{"@xml:lang":"en","#text":"intensity"},{"@xml:lang":"sl","#text":"intenzivnost"},{"@xml:lang":"sl","#text":"raztezanje"},{"@xml:lang":"en","#text":"resistance training"},{"@xml:lang":"en","#text":"sport"},{"@xml:lang":"en","#text":"stretching"},{"@xml:lang":"sl","#text":"šport"},{"@xml:lang":"sl","#text":"vadba proti uporu"},{"@xml:lang":"en","#text":"volume"},{"@xml:lang":"sl","#text":"volumen"}],"dcterms:temporal":{"@rdf:resource":"2005-2025"},"dc:title":{"@xml:lang":"sl","#text":"Vpliv raztezanja na hipertrofijo – kratek pregled literature|"},"dc:description":[{"@xml:lang":"sl","#text":"Muscle hypertrophy is the process of increasing the size of muscle fibers. It is a common goal for athletes, bodybuilders, and individuals aiming to enhance their physical performance or alter their body composition. Resistance training is the most effective method for increasing muscle mass, also promoting various health benefits such as improved cardiovascular function, insulin sensitivity, inflammatory response, and muscle quality. In this paper, we review the existing evidence on effects of stretching exercise on muscle hypertrophy. A recent meta-analysis on animals, involving at least 15 minutes of stretching per day, demonstrated a statistically significant increase in muscle mass, muscle cross-sectional area, muscle fiber cross-sectional area, and the number of muscle fibers. The findings indicate a strong and duration-dependent positive effect of prolonged stretching on the mentioned parameters, suggesting that stretching training with appropriate intensity and duration leads to hypertrophy and hyperplasia, at least in animal studies. Two meta-analyses on humans have demonstrated muscle hypertrophy when stretching volume and intensity were high. It was also found that the longitudinal growth of fascicles is positively correlated with stretching volume and intensity. One meta-analysis showed that stretching between sets of resistance training can improve muscle adaptations compared to traditional resistance training programs without increasing the time spent exercising in young men"},{"@xml:lang":"sl","#text":"Mišična hipertrofija je proces povečanja velikosti mišičnih vlaken. To je pogost cilj športnikov, bodibilderjev in posameznikov, ki želijo izboljšati telesno zmogljivost ali spremeniti telesno sestavo. Vadba proti uporu je najučinkovitejša metoda za povečanje mišične mase, ima pa še več drugih koristi za zdravje, denimo izboljša kardiovaskularno funkcijo, občutljivost za inzulin, vnetni odziv in kakovost mišic. Za ta članek smo pregledali, ali lahko hipertrofijo dosežemo tudi z raztezno vadbo. Nedavno so pri metaanalizi na živalih pokazali, da je najmanj 15 minut raztezanja na dan pripomoglo k statistično značilnemu povečanju mišične mase, površine mišičnega preseka in mišičnega prereza vlaken ter števila mišičnih vlaken. Ugotovitve kažejo velik in od trajanja odvisen pozitiven učinek dolgotrajnega raztezanja na naštete parametre, zato domnevamo, da raztezni trening z ustrezno intenzivnostjo in trajanjem vodi do hipertrofije in hiperplazije. Dve metaanalizi na ljudeh sta pokazali hipertrofijo mišic, vendar sta bila volumen in intenzivnost raztezanja zelo visoka. Prav tako je bilo ugotovljeno, da je vzdolžna rast fasciklov pozitivno povezana z volumnom raztezanja in intenzivnostjo. Ena izmed metaanaliz je pokazala, da lahko raztezanje med serijami vadbe proti uporu pri mladih moških izboljša mišične prilagoditve v primerjavi s tradicionalnimi programi treninga proti uporu, in to brez povečanja časa, porabljenega za vadbo"}],"edm:type":"TEXT","dc:type":[{"@xml:lang":"sl","#text":"znanstveno časopisje"},{"@xml:lang":"en","#text":"journals"},{"@rdf:resource":"http://www.wikidata.org/entity/Q361785"}]},"ore:Aggregation":{"@rdf:about":"http://www.dlib.si/?URN=URN:NBN:SI:doc-09G8XRPV","edm:aggregatedCHO":{"@rdf:resource":"URN:NBN:SI:doc-09G8XRPV"},"edm:isShownBy":{"@rdf:resource":"http://www.dlib.si/stream/URN:NBN:SI:doc-09G8XRPV/01a7bf89-4c1e-49a8-a46f-eb7ce9695529/PDF"},"edm:rights":{"@rdf:resource":"http://rightsstatements.org/vocab/InC/1.0/"},"edm:provider":"Slovenian National E-content Aggregator","edm:intermediateProvider":{"@xml:lang":"en","#text":"National and University Library of Slovenia"},"edm:dataProvider":{"@xml:lang":"sl","#text":"Univerza v Ljubljani, Fakulteta za šport"},"edm:object":{"@rdf:resource":"http://www.dlib.si/streamdb/URN:NBN:SI:doc-09G8XRPV/maxi/edm"},"edm:isShownAt":{"@rdf:resource":"http://www.dlib.si/details/URN:NBN:SI:doc-09G8XRPV"}}}}