Efectos de un programa de entrenamiento de resistencia en core en oficinistas entre 25 y 30 años
55 páginas : ilustraciones
- Autores:
-
Cardona Ramírez, Luis Felipe
Herrera Rodriguez, Manuel Andrés
- Tipo de recurso:
- Trabajo de grado de pregrado
- Fecha de publicación:
- 2019
- Institución:
- Universidad de Ciencias Aplicadas y Ambientales U.D.C.A
- Repositorio:
- Repositorio Institucional UDCA
- Idioma:
- spa
- OAI Identifier:
- oai:repository.udca.edu.co:11158/2783
- Acceso en línea:
- https://repository.udca.edu.co/handle/11158/2783
- Palabra clave:
- Resistencia Física
Aptitud Física
Entrenamiento deportivo
Esfuerzo Físico
Core
- Rights
- openAccess
- License
- Derechos Reservados - Universidad de Ciencias Aplicadas y Ambientales
| id |
RepoUDCA2_43df3bda6bb307adefcfd785fd5cbca9 |
|---|---|
| oai_identifier_str |
oai:repository.udca.edu.co:11158/2783 |
| network_acronym_str |
RepoUDCA2 |
| network_name_str |
Repositorio Institucional UDCA |
| repository_id_str |
|
| dc.title.spa.fl_str_mv |
Efectos de un programa de entrenamiento de resistencia en core en oficinistas entre 25 y 30 años |
| title |
Efectos de un programa de entrenamiento de resistencia en core en oficinistas entre 25 y 30 años |
| spellingShingle |
Efectos de un programa de entrenamiento de resistencia en core en oficinistas entre 25 y 30 años Resistencia Física Aptitud Física Entrenamiento deportivo Esfuerzo Físico Core |
| title_short |
Efectos de un programa de entrenamiento de resistencia en core en oficinistas entre 25 y 30 años |
| title_full |
Efectos de un programa de entrenamiento de resistencia en core en oficinistas entre 25 y 30 años |
| title_fullStr |
Efectos de un programa de entrenamiento de resistencia en core en oficinistas entre 25 y 30 años |
| title_full_unstemmed |
Efectos de un programa de entrenamiento de resistencia en core en oficinistas entre 25 y 30 años |
| title_sort |
Efectos de un programa de entrenamiento de resistencia en core en oficinistas entre 25 y 30 años |
| dc.creator.fl_str_mv |
Cardona Ramírez, Luis Felipe Herrera Rodriguez, Manuel Andrés |
| dc.contributor.advisor.spa.fl_str_mv |
Rodríguez Buitrago, Jeansy Alonso |
| dc.contributor.author.spa.fl_str_mv |
Cardona Ramírez, Luis Felipe Herrera Rodriguez, Manuel Andrés |
| dc.subject.mesh.spa.fl_str_mv |
Resistencia Física Aptitud Física Entrenamiento deportivo |
| topic |
Resistencia Física Aptitud Física Entrenamiento deportivo Esfuerzo Físico Core |
| dc.subject.decs.spa.fl_str_mv |
Esfuerzo Físico |
| dc.subject.proposal.spa.fl_str_mv |
Core |
| description |
55 páginas : ilustraciones |
| publishDate |
2019 |
| dc.date.issued.spa.fl_str_mv |
2019 |
| dc.date.accessioned.spa.fl_str_mv |
2020-02-18T20:09:23Z |
| dc.date.available.spa.fl_str_mv |
2020-02-18T20:09:23Z |
| dc.type.spa.fl_str_mv |
Trabajo de grado - Pregrado |
| dc.type.coarversion.fl_str_mv |
http://purl.org/coar/version/c_970fb48d4fbd8a85 |
| dc.type.coar.spa.fl_str_mv |
http://purl.org/coar/resource_type/c_7a1f |
| dc.type.driver.spa.fl_str_mv |
info:eu-repo/semantics/bachelorThesis |
| dc.type.version.spa.fl_str_mv |
info:eu-repo/semantics/publishedVersion |
| dc.type.content.spa.fl_str_mv |
Text |
| dc.type.redcol.spa.fl_str_mv |
http://purl.org/redcol/resource_type/TP |
| format |
http://purl.org/coar/resource_type/c_7a1f |
| status_str |
publishedVersion |
| dc.identifier.uri.spa.fl_str_mv |
https://repository.udca.edu.co/handle/11158/2783 |
| dc.identifier.local.spa.fl_str_mv |
CD032 C17e 2019 (205855) |
| url |
https://repository.udca.edu.co/handle/11158/2783 |
| identifier_str_mv |
CD032 C17e 2019 (205855) |
| dc.language.iso.spa.fl_str_mv |
spa |
| language |
spa |
| dc.relation.references.spa.fl_str_mv |
Abdelraouf, O., & Abdel, A. (2016). The relationship between core endurance and back dysfunction in collegiate male athletes with and without nonspecific low back pain. International Journal of Sports Physical Therapy, 11(3), 337–344. Akuthota, V., & Nadler, S. (2004). Core strengthening. Arch Phys Med Rehabil, 3(19), 86- 92 Abdelraouf, O. R., & Abdel-Aziem, A. A. (2016). THE RELATIONSHIP BETWEEN CORE ENDURANCE AND BACK DYSFUNCTION IN COLLEGIATE MALE ATHLETES WITH AND WITHOUT NONSPECIFIC LOW BACK PAIN. International Journal of Sports Physical Therapy, 11(3), 337–344. Allen, B. A., Hannon, J. C., Burns, R. D., & Williams, S. M. (2014). Effect of a core conditioning intervention on tests of trunk muscular endurance in school-aged children. Journal of Strength and Conditioning Research / National Strength & Conditioning Association, 28(7), 2063–2070. Alter, M. (2004). Los estiramientos. Edit. Paidotribo. Arhujo, S., Cohen, D., & Hayes, l. (2015). Six weeks of core stability training improves landing kineties among female capoeira athletes: a pilot study. Journal of human kinetics, 45(1), 11-27. Axler, C., & McGill, S. (1997). Low back loads over a variety of abdominal exercises: searching for the safest abdominal challenge. Med Sci Sports Exerc, 29(6), 804-811. Badillo, J., & Ayestarán, E. (2002). Fundamentos del entrenamiento de la fuerza: Aplicación al alto rendimiento deportivo . Inde. Benito, C. (2012). Planificación Deportiva. Obtenido de https://www.monografias.com/docs/Planificacion-Deportiva-F3SH76ZBY Bompa, T. (2000). Periodización del entrenamiento deportivo. Barcelona: Paidotribo. Borghuis, J., Hof, A., & Lemmink, K. (2008). The importance of sensory-motor control in providing core stability. Sports medicine, 38(11), 893-916. Buszard, T., & Masters, R. (2018). Adapting, correcting and sequencing movements: does working-memory capacity play a role? . International Review of Sport and Exercise Psychology, 11(1), 258-278. Buszard, T., & Masters, R. S. W. (2018). Adapting, correcting and sequencing movements: does working-memory capacity play a role? International Review of Sport and Exercise Psychology, Vol. 11, pp. 258–278. https://doi.org/10.1080/1750984x.2017.1323940 Cotter, S. (2013). Kettlebell training. Human kinetics. Cressey, E. (2011). A muscle plan for every man. Men´s Health, (26), 6. Cuadrado, G., Abella, C., & Manso, G. (2006). El entrenamiento de la hipertrofia muscular. Wanceulen . Delavier, F. (2013). Guia de los movimientos de musculación descripción anatomica (6 vol). Barcelona: Paidotribo. Devereus, G., Writes, J., & Howden, R. (2015). Iimmediate post-isometric exercise cardiovascular responses are asociated with training induces resting systolic blood presure and eductions. European journal of applied physiology, 115(2), 327-7. Drake, l., Mitchell, A., & Vogl, A. (2010). Gray. Anatomia para estudiantes. España: Edit. Elsevier . Faigenbaum, A. D., Kraemer, W. J., Blimkie, C. J. R., Jeffreys, I., Micheli, L. J., Nitka, M., & Rowland, T. W. (2009). Youth Resistance Training: Updated Position Statement Paper From the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, Vol. 23, pp. S60–S79. https://doi.org/10.1519/jsc.0b013e31819df407 Farro-Uceda, L., Tapia-Egoavil, R., Valverde-Tarazona, C., Bautista-Chirinos, L., & Amaya-Solis, K. (2017). Relación entre hiperlaxitud articular, dismetría de miembros inferiores y control postural con los trastornos posturales. Revista Medica Herediana, Vol. 27, p. 216. https://doi.org/10.20453/rmh.v27i4.2990 Fisioterapia, Vol. 24, pp. 23–32. https://doi.org/10.1016/s0211-5638(01)73015-5 Gentilcore, T. (2015). The one sitt you must master. Men’s fitness, 31, 118 . Gómez, A., & Moya, S. (2005). Lumbalgia crónica y discapacidad laboral. Fisioterapia, 27(5), 255-265. Gopika, S., & Dinakaran, R. (2017). Effect of eight-week core stabilization program on core muscle endurance and function in female staff nurses. National Journal of Physiology, Pharmacy and Pharmacology. Granacher, U., Gollhofer, A., Hortobágyi, T., Kressig, R. W., & Muehlbauer, T. (2013). The importance of trunk muscle strength for balance, functional performance, and fall prevention in seniors: a systematic review. Sports medicine, 43(7), 627-641. Harre, D. (1987). Teoría del entrenamiento deportivo. Buenos Aires: Stadium. Hazar Kanik, Z., Pala, O. O., Gunaydin, G., Sozlu, U., Alkan, Z. B., Basar, S., & Citaker, S. (2017). Relationship between scapular muscle and core endurance in healthy subjects. Journal of Back and Musculoskeletal Rehabilitation, 30(4), 811–817. Henriques, T. (2014). Nptl’s fundamentals of fitness and personal training. Human kinetics. Hernández, R., Fernández, C., & Baptista, M. (2006). Metodología de la Investigación. México: Mc Graw Hill. Hibbs, A. E., Thompson, K. G., French, D. N., Hodgson, D., & Spears, I. R. (2011). Peak and average rectified EMG measures: which method of data reduction should be used for assessing core training exercises?. Journal of Electromyography and Kinesiology, 21(1), 102-111. Hoppes, C., Sperier, A., Hopkins, C., Griffiths, B., Principe, M., Schnall, B., y otros. (2016). The efficacy of an eight-week core stabilization program on core muscle function and endurance: a randomized trial. International Journal of Sports Physical Therapy, 11(4), 507–519. Inoveno, J., & pagadua, C. (2015). Effects of a six-week strength training and upper body plyometrics in male college as kettlebell physical educations students. Sport scientific and practical aspects, 12(1), 11-6. Isidro, F., Heredia, J., Pinsach, M., & Ramon, C. (2007). Manual del entrenador personal. Del fitness al wellness. Edit. Paidotribo. Jimenez, E. (2017). Cómo trabajar los abdominales con la plancha frontal. Obtenido de CMD Sports: https://www.cmdsport.com/fitness/entrenamiento-fitness/comotrabajar-los-abdominales-con-la-plancha-frontal/ Johnson, S., & Shah, L. (2019). Imaging of Acute Low Back Pain. Radiologic Clinics, 57(2), 397-413. Junez, l., Matej, K., Uros, M., Matej, S., & Mitja, G. (2014). Diferences in the knee torque between high- and low-bar back squat techniques: a pilot study. Annales kinesiologiae, 5(2), 141-111. Jushara, J., Salinas, R., & Valeryn, J. (2019). Índice de capacidad de trabajo de las enfermeras que laboran en los establecimientos de salud de los distritos del Rímac. San Martín de Porres: Los Olivos. Kibler, W., Press, J., & Sciascia, A. (2006). The role of core stability in athletic function. Sports Med 2006; 36(3), 189-198. Kim, C., Park, D., Lee, S., & Ryu, J. (2016). Electromyographic Changes in Trunk Muscles During Graded Lumbar Stabilization Exercises. PM & R. The Journal of Injury, Function, and Rehabilitation, 8(10), 979–989. Kurt, C., & Pekunlo, E. (2015). Acute effect of whole body vibration on isometric strength, squat jump, and flexibility in well-trained combat athletes. Biology of sport, 115(2), 115-122. Lachlan, J., Beckman, E., & Vincent, K. (2014). The impact of prehabilitation on the development of strength and power in a block periodised training plan. Journal of australian and conditioning, 22(1), 1-5. Lee, B., & McGill, S. (2017). The effect of core training on distal limb performance during ballistic strike manoeuvres. Journal of Sports Sciences, 35(18), 1–13. Lehman, G. (2005). Resistance training for performance and injury prevention in golf. Journal of the Canadian Chiropractic Association, 50(1), 27-42. Marchante, P. (2015). Power explosive entrenamiento eficiente. Explota tus límites. Edit. Luhu alco. Martinez, E. (2002). Pruebas de aptitud fisica. Edit. Paidotribo Mateo, A. (2018). This Super-Simple Move Works Your Abs Like No Other. Obtenido de https://www.womenshealthmag.com/fitness/a19968278/dead-bug-exercise/ Matsey, S. (2017). How Do You Treat Back Pain in Your Practice? s/e. Mc.hale, J. (2012). Kettlebell circuit training: hardcore kettlebell wokouts. Priceworld publishing. McGill, S. (1995). The mechanism of torso flexion: sit-ups and standing dynamic flexion manelivers. Clinical Biomechanism, 10(4), 184-192. McGill, S. (1998). Low Back excersises evidence for improving exercises regimens. Phys Ther 78(8), 754-765. McGill, S., Childs, A., & Liebenson, C. (1999). Tiempos de resistencia para ejercicios de estabilización de espalda baja: objetivos clínicos para pruebas y entrenamiento de una base de datos normal. Arch Phys Med Rehabil, 80(8), 941-944. McGill, S., Grenier, S., Kavcic, N., & Cholewicki, J. (2003). Coordination of musclevactivity to assure stability of the lumbar spine. Journal of Electromyography and Kinesiology, 13(4), 353-359. McGill, S. (2010). Core training: Evidence translating to better performance and injury prevention. Strength & Conditioning Journal, 32(3), 33-46. Moral, S., Heredia, J., Chulri, J., Isidro, F., Mata, F., & Da silva, M. (2011). Revisión de tendencias en el entrenamiento saludable de la musculatura de la zona media (core): la gimnasia abdominal hipopresiva y el método pilates. Edit. Ce standard. Mozen, S. (2004). Agatsu kettlebell workbook. Agatsu inc. Notario, R. (2018). Press pallof, trabaja tu core y reduce cintura al mismo tiempo. Obtenido de Sportlife: https://www.sportlifeargentina.com/blogs/nutricionydeporte/articulo/4-recetas-conlos-nuevos-cereales-de-moda-amaranto-trigo-sarraceno-avena-y-cebada Organización Mundial de la Salud. [OMS]. (2010). Recomendaciones mundiales sobre actividad física para la salud. Ginebra: Organización Mundial de la Salud. Panjabi, M. (1992). The stabilising system of the spine, part I: function, dysfunction, adaptation and enhancement. J Spinal Disord, 5, 383-389. Papí, J. (2007). Entrenamiento funcional en programas fitness. Edit. Inde. Perdomo, G. (2014). Prevalencia de síntomas osteomusculares en trabajadores del congreso de la república de colombia durante el 2013. Obtenido de Universidad del Rosario: http://repository.urosario.edu.co/bitstream/handle/10336/8879/PerdomoCaicedoCarlosGuillermo2014.pdf;jsessionid=4C9A7BDC2034AC9E0265C627415855F5?sequence=1 Picone, N. (2016). Tonon, Graciela (Editora) Indicators of quality of life in Latin America. Journal de Ciencias Sociales, Vol. 0. https://doi.org/10.18682/jcs.v0i7.617 Rey, A. (2012). El entrenamiento ideal. Edit. La esfera de los libros. Rodríguez, J. (2010). La planificación deportiva y sus componentes. Obtenido de Universidad Autónoma de Madrid: https://www.efdeportes.com/efd148/laplanificacion-deportiva-y-sus-componentes.htm Sánchez, D. (2014). El gran libro de las abdominales y core. Suplemento sportlife. Sawano, Y., Zempo, A., Akazawa, N., Kosaki k, R., Tanaka, K., & Maeda, S. (2016). Effect of static squat exercise with whole body vibration on arterial stiffness in older women. 22, 13- 15. Schellenberg, K., Michael, J., Ming, K., & Burnham, R. (2007). A Clinical Tool for Office Assessment of Lumbar Spine Stabilization Endurance. American Journal of Physical Medicine & Rehabilitation, 86, 380–386. Schoenfeld, B., Pope, Z., Benik, F., Hester, G., Sellers, J., Nooner, J., y otros. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. Journal of Strength and Conditioning Research / National Strength & Conditioning Association, 30(7), 1805–1812. Serón, P., Muñoz, S., & Lanas, F. (2010). Nivel de actividad física medida a través del cuestionario internacional de actividad física en población Chilena. Revista Médica de Chile, Vol. 138. Shamsi, M., Rezaei, M., Zamanlou, M., Sadeghi, M., & Pourahmadi, M. (2016). Does core stability exercise improve lumbopelvic stability (through endurance tests) more than general exercise in chronic low back pain? A quasi-randomized controlled trial. Physiotherapy Theory and Practice. Sharalaya, Z., & Phelan, D. (2019). Cardiac Risk of Extreme Exercise. Sports medicine and arthroscopy review, 27(1), 1-7. S, G., Gopika, S., & Dinakaran, R. (2017). Effect of eight-week core stabilization program on core muscle endurance and function in female staff nurses. National Journal of Physiology, Pharmacy and Pharmacology, p. 1. https://doi.org/10.5455/njppp.2018.8.1040407122017 Snarr, R. L., & Esco, M. R. (2014). Electromyographical comparison of plank variations performed with and without instability devices. The Journal of Strength & Conditioning Research, 28(11), 3298-3305. Tong, T., Wu, S., & Nie, J. (2014). Sport-specific endurance plank test for evaluation of global core muscle function. Physical Therapy in Sport . Official Journal of the Association of Chartered Physiotherapists in Sports Medicine, 15(1), 58–63. Tse, M. A., McManus, A. M., & Masters, R. S. W. (2005). Development and validation of a core endurance intervention program: implications for performance in college-age rowers. Journal of Strength and Conditioning Research / National Strength & Conditioning Association, 19(3), 547–552. Vásconez Montoya, A. C. (2015). “Fortalecimiento del core abdominal para disminuir el dolor en pacientes con lumbalgia crónica en el Hospital del IESS Ambato” (Bachelor's thesis). Vera, G., Barbado, D., Moreno, P., Hernandez, & Recio, S. (2015). Core stability, concepto y aportaciones al entrenamiento y la prevención de lesiones. Andaluz de medicina del deporte, 8(2), 7-79. Verjoshanskij, I. V. (1990). Entrenamiento deportivo. Planificación y programación (R. C. Arañó, Trans.). Barcelona: Martinez Roca. Verkhoshansky, Y., & Siff, M. (2000). Superentrenamiento. Barcelona: Paidotribo. Yamamoto-Mitani, N., & Wallhagen, M. I. (2002). Pursuit of psychological well-being (ikigai) and the evolution of self-understanding in the context of caregiving in Japan. Culture, Medicine and Psychiatry, 26(4), 399–417. Youdas, J. W., Coleman, K. C., Holstad, E. E., Long, S. D., Veldkamp, N. L., & Hollman, J. H. (2018). Magnitudes of muscle activation of spine stabilizers in healthy adults during prone on elbow planking exercises with and without a fitness ball. Physiotherapy theory and practice, 34(3), 212-222. Ellsworth, A. (2010). Core training anatomy. Nueva york, Estados Unidos: Editorial department. Dawn, G., Janes, F., & Colleen, G. (2015). Comparision of muscle activation of hip belt squat and barbell back squat techniques. Isosinetik and execise science. 23(2), 81. |
| dc.rights.spa.fl_str_mv |
Derechos Reservados - Universidad de Ciencias Aplicadas y Ambientales |
| dc.rights.coar.fl_str_mv |
http://purl.org/coar/access_right/c_abf2 |
| dc.rights.uri.spa.fl_str_mv |
https://creativecommons.org/licenses/by-nc-sa/4.0/ |
| dc.rights.accessrights.spa.fl_str_mv |
info:eu-repo/semantics/openAccess |
| dc.rights.creativecommons.spa.fl_str_mv |
Atribución-NoComercial-CompartirIgual 4.0 Internacional (CC BY-NC-SA 4.0) |
| rights_invalid_str_mv |
Derechos Reservados - Universidad de Ciencias Aplicadas y Ambientales https://creativecommons.org/licenses/by-nc-sa/4.0/ Atribución-NoComercial-CompartirIgual 4.0 Internacional (CC BY-NC-SA 4.0) http://purl.org/coar/access_right/c_abf2 |
| eu_rights_str_mv |
openAccess |
| dc.format.mimetype.spa.fl_str_mv |
application/pdf |
| dc.publisher.spa.fl_str_mv |
Bogotá : Universidad de Ciencias Aplicadas y Ambientales, 2019 |
| dc.publisher.faculty.spa.fl_str_mv |
Facultad de Ciencias de la Salud |
| dc.publisher.program.spa.fl_str_mv |
Ciencias del Deporte |
| institution |
Universidad de Ciencias Aplicadas y Ambientales U.D.C.A |
| bitstream.url.fl_str_mv |
https://repository.udca.edu.co/bitstreams/f28204e3-cbfd-4d84-a604-588abbbdf07a/download https://repository.udca.edu.co/bitstreams/97b52a6b-363a-48a8-be73-3fe73321749c/download https://repository.udca.edu.co/bitstreams/6bab8009-6522-4c95-b989-901738c43f62/download https://repository.udca.edu.co/bitstreams/6c9a3d97-a9d2-4049-aa5a-9e05397e961a/download |
| bitstream.checksum.fl_str_mv |
8df476235e8700e655f5e3c490f220fc f661acf14bedbf9f5d13897a0387e751 96fbeb718f24006d56d6525fc8fd167a aac1aa6f04529b5ab11f8e9013089573 |
| bitstream.checksumAlgorithm.fl_str_mv |
MD5 MD5 MD5 MD5 |
| repository.name.fl_str_mv |
Repositorio - Universidad de Ciencias Aplicadas y Ambientales UDCA. |
| repository.mail.fl_str_mv |
bdigital@metabiblioteca.com |
| _version_ |
1808479330430353408 |
| spelling |
Rodríguez Buitrago, Jeansy AlonsoCardona Ramírez, Luis FelipeHerrera Rodriguez, Manuel Andrés2020-02-18T20:09:23Z2020-02-18T20:09:23Z2019https://repository.udca.edu.co/handle/11158/2783CD032 C17e 2019 (205855)55 páginas : ilustracionesLas nuevas tendencias del entrenamiento son una manera efectiva para desarrollar la zona muscular media del cuerpo humano, actualmente conocida como Core. Esta investigación demuestra el uso del entrenamiento funcional con el propósito de desarrollar la resistencia en la zona media muscular en adultos de 25 a 30 años de edad; para esto se tomó una muestra de catorce personas, tres hombres y once mujeres, todos usuarios del mismo centro de entrenamiento, y diferentes profesiones donde se demandan posiciones y posturas durante un tiempo prolongado. Se aplicó un plan de entrenamiento de cuatro semanas y se utilizaron ejercicios propioceptivos y unilaterales, ambos enfocados a la higiene postural mediante una estructura de entrenamiento gradual en su intensidad, volumen y descanso, buscando que haya un desarrollo de la resistencia muscular sobre la zona media, y un efecto inmediato sobre el balance muscular y la prevención de lesiones.New training trends are an effective way to develop the middle muscular area of the human body, currently known as Core. This research demonstrates the use of functional training with the purpose of developing resistance in the middle muscular area in adults aged 25 to 30 years; This requires a sample of people, three men and once women, all users of the same training center, and different professions where positions and positions are demanded for a long time. A four-week training plan was applied and proprioceptive and unilateral exercises were used, both focused on postural hygiene through a gradual training structure in its intensity, volume and rest, looking for a development of muscular endurance on the middle zone , and an immediate effect on muscle balance and injury prevention. An average improvement of difference of +4 "and +2" was observed in the different exercises, so that the adaptations provided by the core training with short time methodologies in intensity and frequency, are linked not only to muscular endurance, but also to the forceIncluye bibliografíaPregradoProfesional en Ciencias del Deporteapplication/pdfspaBogotá : Universidad de Ciencias Aplicadas y Ambientales, 2019Facultad de Ciencias de la SaludCiencias del DeporteDerechos Reservados - Universidad de Ciencias Aplicadas y Ambientaleshttps://creativecommons.org/licenses/by-nc-sa/4.0/info:eu-repo/semantics/openAccessAtribución-NoComercial-CompartirIgual 4.0 Internacional (CC BY-NC-SA 4.0)http://purl.org/coar/access_right/c_abf2Resistencia FísicaAptitud FísicaEntrenamiento deportivoEsfuerzo FísicoCoreEfectos de un programa de entrenamiento de resistencia en core en oficinistas entre 25 y 30 añosTrabajo de grado - Pregradohttp://purl.org/coar/resource_type/c_7a1finfo:eu-repo/semantics/bachelorThesisinfo:eu-repo/semantics/publishedVersionTexthttp://purl.org/redcol/resource_type/TPhttp://purl.org/coar/version/c_970fb48d4fbd8a85Abdelraouf, O., & Abdel, A. (2016). The relationship between core endurance and back dysfunction in collegiate male athletes with and without nonspecific low back pain. International Journal of Sports Physical Therapy, 11(3), 337–344.Akuthota, V., & Nadler, S. (2004). Core strengthening. Arch Phys Med Rehabil, 3(19), 86- 92Abdelraouf, O. R., & Abdel-Aziem, A. A. (2016). THE RELATIONSHIP BETWEEN CORE ENDURANCE AND BACK DYSFUNCTION IN COLLEGIATE MALE ATHLETES WITH AND WITHOUT NONSPECIFIC LOW BACK PAIN. International Journal of Sports Physical Therapy, 11(3), 337–344.Allen, B. A., Hannon, J. C., Burns, R. D., & Williams, S. M. (2014). Effect of a core conditioning intervention on tests of trunk muscular endurance in school-aged children. Journal of Strength and Conditioning Research / National Strength & Conditioning Association, 28(7), 2063–2070.Alter, M. (2004). Los estiramientos. Edit. Paidotribo.Arhujo, S., Cohen, D., & Hayes, l. (2015). Six weeks of core stability training improves landing kineties among female capoeira athletes: a pilot study. Journal of human kinetics, 45(1), 11-27.Axler, C., & McGill, S. (1997). Low back loads over a variety of abdominal exercises: searching for the safest abdominal challenge. Med Sci Sports Exerc, 29(6), 804-811.Badillo, J., & Ayestarán, E. (2002). Fundamentos del entrenamiento de la fuerza: Aplicación al alto rendimiento deportivo . Inde.Benito, C. (2012). Planificación Deportiva. Obtenido de https://www.monografias.com/docs/Planificacion-Deportiva-F3SH76ZBYBompa, T. (2000). Periodización del entrenamiento deportivo. Barcelona: Paidotribo.Borghuis, J., Hof, A., & Lemmink, K. (2008). The importance of sensory-motor control in providing core stability. Sports medicine, 38(11), 893-916.Buszard, T., & Masters, R. (2018). Adapting, correcting and sequencing movements: does working-memory capacity play a role? . International Review of Sport and Exercise Psychology, 11(1), 258-278.Buszard, T., & Masters, R. S. W. (2018). Adapting, correcting and sequencing movements: does working-memory capacity play a role? International Review of Sport and Exercise Psychology, Vol. 11, pp. 258–278. https://doi.org/10.1080/1750984x.2017.1323940Cotter, S. (2013). Kettlebell training. Human kinetics.Cressey, E. (2011). A muscle plan for every man. Men´s Health, (26), 6.Cuadrado, G., Abella, C., & Manso, G. (2006). El entrenamiento de la hipertrofia muscular. Wanceulen .Delavier, F. (2013). Guia de los movimientos de musculación descripción anatomica (6 vol). Barcelona: Paidotribo.Devereus, G., Writes, J., & Howden, R. (2015). Iimmediate post-isometric exercise cardiovascular responses are asociated with training induces resting systolic blood presure and eductions. European journal of applied physiology, 115(2), 327-7.Drake, l., Mitchell, A., & Vogl, A. (2010). Gray. Anatomia para estudiantes. España: Edit. Elsevier .Faigenbaum, A. D., Kraemer, W. J., Blimkie, C. J. R., Jeffreys, I., Micheli, L. J., Nitka, M., & Rowland, T. W. (2009). Youth Resistance Training: Updated Position Statement Paper From the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, Vol. 23, pp. S60–S79. https://doi.org/10.1519/jsc.0b013e31819df407Farro-Uceda, L., Tapia-Egoavil, R., Valverde-Tarazona, C., Bautista-Chirinos, L., & Amaya-Solis, K. (2017). Relación entre hiperlaxitud articular, dismetría de miembros inferiores y control postural con los trastornos posturales. Revista Medica Herediana, Vol. 27, p. 216. https://doi.org/10.20453/rmh.v27i4.2990Fisioterapia, Vol. 24, pp. 23–32. https://doi.org/10.1016/s0211-5638(01)73015-5 Gentilcore, T. (2015). The one sitt you must master. Men’s fitness, 31, 118 . Gómez, A., & Moya, S. (2005). Lumbalgia crónica y discapacidad laboral. Fisioterapia, 27(5), 255-265.Gopika, S., & Dinakaran, R. (2017). Effect of eight-week core stabilization program on core muscle endurance and function in female staff nurses. National Journal of Physiology, Pharmacy and Pharmacology.Granacher, U., Gollhofer, A., Hortobágyi, T., Kressig, R. W., & Muehlbauer, T. (2013). The importance of trunk muscle strength for balance, functional performance, and fall prevention in seniors: a systematic review. Sports medicine, 43(7), 627-641.Harre, D. (1987). Teoría del entrenamiento deportivo. Buenos Aires: Stadium.Hazar Kanik, Z., Pala, O. O., Gunaydin, G., Sozlu, U., Alkan, Z. B., Basar, S., & Citaker, S. (2017). Relationship between scapular muscle and core endurance in healthy subjects. Journal of Back and Musculoskeletal Rehabilitation, 30(4), 811–817.Henriques, T. (2014). Nptl’s fundamentals of fitness and personal training. Human kinetics.Hernández, R., Fernández, C., & Baptista, M. (2006). Metodología de la Investigación. México: Mc Graw Hill.Hibbs, A. E., Thompson, K. G., French, D. N., Hodgson, D., & Spears, I. R. (2011). Peak and average rectified EMG measures: which method of data reduction should be used for assessing core training exercises?. Journal of Electromyography and Kinesiology, 21(1), 102-111.Hoppes, C., Sperier, A., Hopkins, C., Griffiths, B., Principe, M., Schnall, B., y otros. (2016). The efficacy of an eight-week core stabilization program on core muscle function and endurance: a randomized trial. International Journal of Sports Physical Therapy, 11(4), 507–519.Inoveno, J., & pagadua, C. (2015). Effects of a six-week strength training and upper body plyometrics in male college as kettlebell physical educations students. Sport scientific and practical aspects, 12(1), 11-6.Isidro, F., Heredia, J., Pinsach, M., & Ramon, C. (2007). Manual del entrenador personal. Del fitness al wellness. Edit. Paidotribo.Jimenez, E. (2017). Cómo trabajar los abdominales con la plancha frontal. Obtenido de CMD Sports: https://www.cmdsport.com/fitness/entrenamiento-fitness/comotrabajar-los-abdominales-con-la-plancha-frontal/Johnson, S., & Shah, L. (2019). Imaging of Acute Low Back Pain. Radiologic Clinics, 57(2), 397-413.Junez, l., Matej, K., Uros, M., Matej, S., & Mitja, G. (2014). Diferences in the knee torque between high- and low-bar back squat techniques: a pilot study. Annales kinesiologiae, 5(2), 141-111.Jushara, J., Salinas, R., & Valeryn, J. (2019). Índice de capacidad de trabajo de las enfermeras que laboran en los establecimientos de salud de los distritos del Rímac. San Martín de Porres: Los Olivos.Kibler, W., Press, J., & Sciascia, A. (2006). The role of core stability in athletic function. Sports Med 2006; 36(3), 189-198.Kim, C., Park, D., Lee, S., & Ryu, J. (2016). Electromyographic Changes in Trunk Muscles During Graded Lumbar Stabilization Exercises. PM & R. The Journal of Injury, Function, and Rehabilitation, 8(10), 979–989.Kurt, C., & Pekunlo, E. (2015). Acute effect of whole body vibration on isometric strength, squat jump, and flexibility in well-trained combat athletes. Biology of sport, 115(2), 115-122.Lachlan, J., Beckman, E., & Vincent, K. (2014). The impact of prehabilitation on the development of strength and power in a block periodised training plan. Journal of australian and conditioning, 22(1), 1-5.Lee, B., & McGill, S. (2017). The effect of core training on distal limb performance during ballistic strike manoeuvres. Journal of Sports Sciences, 35(18), 1–13.Lehman, G. (2005). Resistance training for performance and injury prevention in golf. Journal of the Canadian Chiropractic Association, 50(1), 27-42.Marchante, P. (2015). Power explosive entrenamiento eficiente. Explota tus límites. Edit. Luhu alco.Martinez, E. (2002). Pruebas de aptitud fisica. Edit. PaidotriboMateo, A. (2018). This Super-Simple Move Works Your Abs Like No Other. Obtenido de https://www.womenshealthmag.com/fitness/a19968278/dead-bug-exercise/Matsey, S. (2017). How Do You Treat Back Pain in Your Practice? s/e.Mc.hale, J. (2012). Kettlebell circuit training: hardcore kettlebell wokouts. Priceworld publishing.McGill, S. (1995). The mechanism of torso flexion: sit-ups and standing dynamic flexion manelivers. Clinical Biomechanism, 10(4), 184-192.McGill, S. (1998). Low Back excersises evidence for improving exercises regimens. Phys Ther 78(8), 754-765.McGill, S., Childs, A., & Liebenson, C. (1999). Tiempos de resistencia para ejercicios de estabilización de espalda baja: objetivos clínicos para pruebas y entrenamiento de una base de datos normal. Arch Phys Med Rehabil, 80(8), 941-944.McGill, S., Grenier, S., Kavcic, N., & Cholewicki, J. (2003). Coordination of musclevactivity to assure stability of the lumbar spine. Journal of Electromyography and Kinesiology, 13(4), 353-359.McGill, S. (2010). Core training: Evidence translating to better performance and injury prevention. Strength & Conditioning Journal, 32(3), 33-46.Moral, S., Heredia, J., Chulri, J., Isidro, F., Mata, F., & Da silva, M. (2011). Revisión de tendencias en el entrenamiento saludable de la musculatura de la zona media (core): la gimnasia abdominal hipopresiva y el método pilates. Edit. Ce standard.Mozen, S. (2004). Agatsu kettlebell workbook. Agatsu inc.Notario, R. (2018). Press pallof, trabaja tu core y reduce cintura al mismo tiempo. Obtenido de Sportlife: https://www.sportlifeargentina.com/blogs/nutricionydeporte/articulo/4-recetas-conlos-nuevos-cereales-de-moda-amaranto-trigo-sarraceno-avena-y-cebadaOrganización Mundial de la Salud. [OMS]. (2010). Recomendaciones mundiales sobre actividad física para la salud. Ginebra: Organización Mundial de la Salud.Panjabi, M. (1992). The stabilising system of the spine, part I: function, dysfunction, adaptation and enhancement. J Spinal Disord, 5, 383-389.Papí, J. (2007). Entrenamiento funcional en programas fitness. Edit. Inde.Perdomo, G. (2014). Prevalencia de síntomas osteomusculares en trabajadores del congreso de la república de colombia durante el 2013. Obtenido de Universidad del Rosario: http://repository.urosario.edu.co/bitstream/handle/10336/8879/PerdomoCaicedoCarlosGuillermo2014.pdf;jsessionid=4C9A7BDC2034AC9E0265C627415855F5?sequence=1Picone, N. (2016). Tonon, Graciela (Editora) Indicators of quality of life in Latin America. Journal de Ciencias Sociales, Vol. 0. https://doi.org/10.18682/jcs.v0i7.617Rey, A. (2012). El entrenamiento ideal. Edit. La esfera de los libros.Rodríguez, J. (2010). La planificación deportiva y sus componentes. Obtenido de Universidad Autónoma de Madrid: https://www.efdeportes.com/efd148/laplanificacion-deportiva-y-sus-componentes.htmSánchez, D. (2014). El gran libro de las abdominales y core. Suplemento sportlife.Sawano, Y., Zempo, A., Akazawa, N., Kosaki k, R., Tanaka, K., & Maeda, S. (2016). Effect of static squat exercise with whole body vibration on arterial stiffness in older women. 22, 13- 15.Schellenberg, K., Michael, J., Ming, K., & Burnham, R. (2007). A Clinical Tool for Office Assessment of Lumbar Spine Stabilization Endurance. American Journal of Physical Medicine & Rehabilitation, 86, 380–386.Schoenfeld, B., Pope, Z., Benik, F., Hester, G., Sellers, J., Nooner, J., y otros. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. Journal of Strength and Conditioning Research / National Strength & Conditioning Association, 30(7), 1805–1812.Serón, P., Muñoz, S., & Lanas, F. (2010). Nivel de actividad física medida a través del cuestionario internacional de actividad física en población Chilena. Revista Médica de Chile, Vol. 138.Shamsi, M., Rezaei, M., Zamanlou, M., Sadeghi, M., & Pourahmadi, M. (2016). Does core stability exercise improve lumbopelvic stability (through endurance tests) more than general exercise in chronic low back pain? A quasi-randomized controlled trial. Physiotherapy Theory and Practice.Sharalaya, Z., & Phelan, D. (2019). Cardiac Risk of Extreme Exercise. Sports medicine and arthroscopy review, 27(1), 1-7.S, G., Gopika, S., & Dinakaran, R. (2017). Effect of eight-week core stabilization program on core muscle endurance and function in female staff nurses. National Journal of Physiology, Pharmacy and Pharmacology, p. 1. https://doi.org/10.5455/njppp.2018.8.1040407122017Snarr, R. L., & Esco, M. R. (2014). Electromyographical comparison of plank variations performed with and without instability devices. The Journal of Strength & Conditioning Research, 28(11), 3298-3305.Tong, T., Wu, S., & Nie, J. (2014). Sport-specific endurance plank test for evaluation of global core muscle function. Physical Therapy in Sport . Official Journal of the Association of Chartered Physiotherapists in Sports Medicine, 15(1), 58–63.Tse, M. A., McManus, A. M., & Masters, R. S. W. (2005). Development and validation of a core endurance intervention program: implications for performance in college-age rowers. Journal of Strength and Conditioning Research / National Strength & Conditioning Association, 19(3), 547–552.Vásconez Montoya, A. C. (2015). “Fortalecimiento del core abdominal para disminuir el dolor en pacientes con lumbalgia crónica en el Hospital del IESS Ambato” (Bachelor's thesis).Vera, G., Barbado, D., Moreno, P., Hernandez, & Recio, S. (2015). Core stability, concepto y aportaciones al entrenamiento y la prevención de lesiones. Andaluz de medicina del deporte, 8(2), 7-79.Verjoshanskij, I. V. (1990). Entrenamiento deportivo. Planificación y programación (R. C. Arañó, Trans.). Barcelona: Martinez Roca.Verkhoshansky, Y., & Siff, M. (2000). Superentrenamiento. Barcelona: Paidotribo.Yamamoto-Mitani, N., & Wallhagen, M. I. (2002). Pursuit of psychological well-being (ikigai) and the evolution of self-understanding in the context of caregiving in Japan. Culture, Medicine and Psychiatry, 26(4), 399–417.Youdas, J. W., Coleman, K. C., Holstad, E. E., Long, S. D., Veldkamp, N. L., & Hollman, J. H. (2018). Magnitudes of muscle activation of spine stabilizers in healthy adults during prone on elbow planking exercises with and without a fitness ball. Physiotherapy theory and practice, 34(3), 212-222.Ellsworth, A. (2010). Core training anatomy. Nueva york, Estados Unidos: Editorial department.Dawn, G., Janes, F., & Colleen, G. (2015). Comparision of muscle activation of hip belt squat and barbell back squat techniques. Isosinetik and execise science. 23(2), 81.PublicationORIGINALEFECTOS DE UN PROGRAMA DE ENTRENAMIENTO DE RESISTENCIA EN CORE EN OFICINISTAS ENTRE 25-30 AÑOS.pdfEFECTOS DE UN PROGRAMA DE ENTRENAMIENTO DE RESISTENCIA EN CORE EN OFICINISTAS ENTRE 25-30 AÑOS.pdfapplication/pdf1363409https://repository.udca.edu.co/bitstreams/f28204e3-cbfd-4d84-a604-588abbbdf07a/download8df476235e8700e655f5e3c490f220fcMD51LICENSElicense.txtlicense.txttext/plain; charset=utf-814775https://repository.udca.edu.co/bitstreams/97b52a6b-363a-48a8-be73-3fe73321749c/downloadf661acf14bedbf9f5d13897a0387e751MD52TEXTEFECTOS DE UN PROGRAMA DE ENTRENAMIENTO DE RESISTENCIA EN CORE EN OFICINISTAS ENTRE 25-30 AÑOS.pdf.txtEFECTOS DE UN PROGRAMA DE ENTRENAMIENTO DE RESISTENCIA EN CORE EN OFICINISTAS ENTRE 25-30 AÑOS.pdf.txtExtracted texttext/plain73303https://repository.udca.edu.co/bitstreams/6bab8009-6522-4c95-b989-901738c43f62/download96fbeb718f24006d56d6525fc8fd167aMD53THUMBNAILEFECTOS DE UN PROGRAMA DE ENTRENAMIENTO DE RESISTENCIA EN CORE EN OFICINISTAS ENTRE 25-30 AÑOS.pdf.jpgEFECTOS DE UN PROGRAMA DE ENTRENAMIENTO DE RESISTENCIA EN CORE EN OFICINISTAS ENTRE 25-30 AÑOS.pdf.jpgGenerated Thumbnailimage/jpeg3552https://repository.udca.edu.co/bitstreams/6c9a3d97-a9d2-4049-aa5a-9e05397e961a/downloadaac1aa6f04529b5ab11f8e9013089573MD5411158/2783oai:repository.udca.edu.co:11158/27832024-05-09 14:27:31.22https://creativecommons.org/licenses/by-nc-sa/4.0/Derechos Reservados - Universidad de Ciencias Aplicadas y Ambientalesopen.accesshttps://repository.udca.edu.coRepositorio - Universidad de Ciencias Aplicadas y Ambientales UDCA.bdigital@metabiblioteca.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 |