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Namen magistrskega dela je pregled literature in primerjava splošnega ogrevanja in specifičnih tipov ogrevanja v kolesarstvu ter njihova smiselnost uporabe. Pozitivni učinki ogrevanja so zvišanje telesne in mišične temperature, pospešen krvni pretok, zmanjšanje viskoznosti mišic, manjšanje percepcije mišične zakrčenosti in izboljšanje mišične koordinacije. Kolesarske discipline, ki smo jih podrobneje raziskali, so cestno kolesarstvo (cestna dirka in posamezna vožnja na čas), gorsko kolesarstvo (olimpijski kros in maraton kros), ciklokros in dirkališčno kolesarstvo. Učinkovito ogrevanje je pomemben del vsakega začetka vadbe. Zaradi visokih obremenitev, ki jih kolesarji premagujejo, je izbira pravilnega ogrevanja izjemnega pomena. Ker imajo različne kolesarske discipline različne karakteristike, je treba individualno prilagoditi tudi specifičnost ogrevanja. V kolesarstvu ogrevanje običajno izvedemo na kolesu, saj je glede na številne raziskave to zaradi učinkovitosti in kakovosti najbolj priporočljivo. Ostale tipe ogrevanj – aktivne, pasivne in različne kombinacije obeh tipov – se odsvetuje, saj imajo negativen vpliv na maksimalno in povprečno moč kolesarjenja. Ogrevanje naj traja med 15 in 20 minut, odvisno od intenzivnosti in kolesarske discipline. Pri vseh kolesarskih disciplinah ogrevanje začnemo počasi, nizko intenzivno in postopno dvigujemo intenzivnost, da dosežemo nivo intenzivnosti med 50 % in 60 % VO2 max. Nato sledi visokointenzivni del ogrevanja, med katerim izvedemo 2–3 šprinte, ki trajajo od 10 do 30 sekund, regeneracijska doba po vsakem intervalu traja med 30 sekund in 3 minutami, njena dolžina je sorazmerna z intenzivnostjo, številom in dolžino šprintov. Daljši in intenzivnejši, kot je šprint, ter višja, kot je obremenitev, daljši je čas regeneracije. Pri kros maratonu, olimpijskem krosu in vožnji na čas zaradi tekmovalne intenzivnosti šprinte izvedemo pri intenzivnosti 90 % VO2 max oziroma nad laktatnim pragom. Intenzivni del ogrevanja za pripravo na cestno dirko naj bi se opravil nad 70 % VO2 max, večina ogrevanja pa v aerobnem območju. V dirkališčnem kolesarstvu je med ogrevanjem priporočljivo vključiti tri 10-sekundne intervale intenzivnosti 70 % VO2 max, saj to pozitivno vpliva na dvig zmogljivosti. Po končanem intenzivnem delu mora doba regeneracije (lahkotno kolesarjenje) trajati med 5 in 10 minut, da glavni del oziroma dirko začnemo relativno spočiti in ogreti. Navedene okvirne smernice protokolov ogrevanja, ki so natančneje predstavljene v razpravi magistrskega dela, bodo v pomoč športnikom in trenerjem. Z njimi lahko v različnih kolesarskih disciplinah oblikujejo učinkovito, kvalitetno in specifično individualno usmerjeno ogrevanje, ki bo preventivno vplivalo na poškodbe in pozitivno na dvig kolesarske zmogljivosti ter uspešnosti. The aim of this master thesis is to review of literature and compare general warm-up and specific types of warm-up in cycling and wheter they are logically used. The positive effects of warming up include increase in body and muscle temperature, increased blood flow, reduced muscle viscosity, reduced perception of muscle cramps and improved muscle coordination. The cycling disciplines that we researched in more detail are road cycling (road race and individual time trial), mountain biking (Olympic cross country and marathon cross country), cyclocross and track cycling. Warming-up in the introductory part is an important part of every training. Cyclist have to overcome very high loads of intensity in training, so the choice of the right warm-up is even more crucial. As different cycling disiciplines have different characteristics, the specifity of the warm-up needs to be adapted individually. The most common and beneficial way of warm-up in cycling is usually done on the bike, because of the effectiveness and quality. Other types of warm-ups, such as active, passive and various combinations of both types, are not recommended as they have a negative impact on the maximum and average cycling power.The longitude of the warm-up should be between 15 and 20 minutes, again it depends on the intensity of training and which cycling disciplines we choose. In all of them, we start the warm-up at a slow, low intensity and then gradually increase the pace and intensity to reach an intensity level between 50% and 60% VO2 max. This is followed by a high-intensity warm-up, it makes sense to include 2-3 sprints, lasting from 10-30 seconds, the recovery period after every sprint lasts between 30 seconds and 3 minutes, its length is proportional to the intensity, number and length of sprints. The longer and more intense the sprint nad higher the load, the longer is the recovery time. In cross-marathon, Olympic cross-country and time trial sprints are performed at an intensity of 90% VO2 max or above the lactate threshold due to the competitive intensity. The intensive part of the warm-up to prepare for a road race should be done above 70% VO2 max, and most of the warm-up is in the aerobic zone. In track cycling, it is recommended to include three 10-second intervals at intensity of 70% VO2 max, as it has a positive and increasing effect on performance. After finishing the intensive work, the recovery period (light cycling) should last between 5 and 10 minutes, so that the main part or the race begins in a well warmed-up and rested state. The indicated framework guidelines for warm-up protocols, which are precisely presented in the thesis discussion, will be helpful for athletes and coaches. It will surve as a support in different cycling disciplines, so they can design an efficient, high-quality and specifically individually oriented warm-up, which will have a preventive effect on injuries and a positive effect on cycling performance and results.

Ogrevanje ima tako v športni vadbi kot tudi v rokometu velik pomen. Glavna naloga pripravljalnega dela vadbene enote je pripraviti športnika na povečan napor, ki bo sledil v nadaljevanju. V procesu športne vadbe uporabljamo aktivno ogrevanje, saj želimo z dvigom temperature v aktivnem mišičju in dvigom rektalne temperature izboljšati mehanske lastnosti tkiv in s tem dvigniti učinkovitost igralcev. Za rokometno igro so značilna specifična gibanja in specifične zahteve igre (tehnično – taktične, metabolične, psihološke in živčno – mišične), ki jih moramo upoštevati pri načrtovanju ogrevanja na rokometnih treningih in tekmah. Magistrska naloga, ki je monografskega tipa, temelji na pregledu strokovne in znanstvene literature dostopnih virov iz področja ogrevanja v rokometu. Pri pisanju smo si pomagali z uporabo dostopnih domačih in tujih virov literature iz obravnavanega področja. S sistematičnim zbiranjem, pregledovanjem, prevajanjem in povzemanjem strokovnih in znanstvenih virov smo želeli prikazati smernice ogrevanja v rokometu. Namen magistrskega dela je sistematična opredelitev ogrevanja v rokometu in predstavitev različnih protokolov ogrevanja na rokometnih treningih in tekmah glede na vsebinske zahteve vadbenih enot in glede na specifične lastnosti posameznih igralnih mest, ki bi bili v pomoč trenerjem pri njihovem načrtovanju. Analiza raziskav kaže, da s krajšimi ogrevanji, progresivnim vključevanjem višjih intenzivnosti ogrevalnih nalog in izvajanjem specifičnih gibanj, optimalno učinkujemo na maksimalno pripravljenost igralcev in hkrati sočasno vplivamo na ohranjanje njihove gibalne učinkovitosti ter na zmanjševanje možnosti poškodb. Warm-up is of great importance both in sports exercise and handball. The main goal of the preparatory stage of the training unit is to prepare the athlete for the increased exertion that will follow. In the process of sports exercise, we employ active warm-up, because we want to improve the mechanical properties of tissues by raising the muscle and rectal temperatures, and thus increasing the efficiency of the players. Handball is characterized by specific movements and specific demands (technical-tactical, metabolic, psychological and neuromuscular), which must be considered when planning the warm-up of a handball practice and match. The master’s thesis, which is a monograph, is based on an overview of professional and scientific literature from available sources in the field of handball warm-up. We made use of accessible local and foreign sources of literature from the field covered during our writing. We wanted to show the guidelines of warm-up in handball by systematically collecting, reviewing, translating and summarizing professional and scientific sources. The aim of the master’s thesis is to systematically define handball warm-up and to explain different handball warm-up protocols during practice or matches. This is based on the content requirements of the training units and according to the specific characteristics of the individual playing positions, which would aid the coaches in their planning. Research analysis shows that shorter warm-ups combined with progressive integration of higher intensity warm-ups and specific movements, optimally affect the player’s peak readiness. At the same time, it also has the effect of maintaining the players’ movement efficiency and reducing the risk of injury.