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Effekte Eines Yogaprogramms Auf Ausgewählte Konditionelle Und Gesundheitliche Aspekte

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Effekte Eines Yogaprogramms Auf Ausgewählte Konditionelle Und Gesundheitliche Aspekte Universität Bayreuth Institut für Sportwissenschaft Lehrstuhl für Sportwissenschaft I Akad. Dir. Wend-Uwe Boeckh-Beherens Zulassungsarbeit Thema: Effekte eines Yogaprogramms auf ausgewählte konditionelle und gesundheitliche Aspekte Vorgelegt von: Betreuung: Abgabetermin : Ramona Lang Akad. Dir. Wend-Uwe Boeckh-Beherens 13. April 2005 Bayernring 2b 95448 Bayreuth 6. Fachsemester Lehramt nicht vertieft (Sport & Mathematik) Danksagung Danksagung Ich danke Herrn Akad. Dir. Wend-Uwe Boeckh-Berens für die Vergabe des Themas. Weiterhin möchte ich mich sehr herzlich bei Herrn Prof. Dr. Wolfgang Buskies für die stets freundliche und hilfsbereite Betreuung bedanken. Durch seine Unterstützung war es mir mög- lich, im praktischen Teil meiner Arbeit schnell voran zu kommen. Außerdem stand er mir immer als kompetenter Ansprechpartner zur Seite. Für die Einweisung in das Statistikprogramm SPSS danke ich Gabi Petry. Mein besonderer Dank gilt Werner Hölling, der den Yogakurs leitete und mir, zusammen mit den Trainern des Fitnessstudios Move in Marburg, bei der Durchführung der Tests eine große Hilfe war. Überdies stand er mir bei fachlichen Fragen mit seiner jahrelangen Erfahrung zur Verfügung. II Inhaltsverzeichnis Abbildungsverzeichnis..........................................................V Tabellenverzeichnis ............................................................ VI Abkürzungsverzeichnis .....................................................VII 1. Einleitung .......................................................................... 8 2. Geschichte des Yoga ......................................................... 9 2.1 Die Wurzeln des Yoga ............................................................................................... 9 2.2 Entwicklung des Yoga ............................................................................................... 9 3. Der achtgliedrige Weg des Patanjali ............................. 12 3.1 Allgemeines.............................................................................................................. 12 3.2 Yama ........................................................................................................................ 12 3.3 Niyama ..................................................................................................................... 13 3.4 Asana........................................................................................................................ 14 3.5 Pranayama................................................................................................................ 14 3.6 Pratyahara................................................................................................................. 15 3.7 Dharana .................................................................................................................... 15 3.8 Dhyana ..................................................................................................................... 15 3.9 Samadhi.................................................................................................................... 15 4. Die verschiedenen Wege des Yoga................................. 17 4.1 Jnana-Yoga............................................................................................................... 17 4.2 Raja-Yoga................................................................................................................. 18 4.3 Karma-Yoga............................................................................................................. 19 4.4 Bhakti-Yoga ............................................................................................................. 20 4.5 Hatha-Yoga .............................................................................................................. 20 4.6 Spezielle Formen des Hatha-Yoga........................................................................... 21 4.6.1 Kundalini Yoga ................................................................................................ 21 4.6.2 Bikram Yoga .................................................................................................... 21 4.6.3 Power Yoga...................................................................................................... 22 4.6.4 Andere Formen im Überblick .......................................................................... 23 5. Yoga in Deutschland....................................................... 25 5.1 Der Durchbruch des Yoga........................................................................................ 25 5.2 Zahlen und Daten ..................................................................................................... 25 5.3 Yogalehrer................................................................................................................ 26 6. Wirkungen des Yoga ...................................................... 28 6.1 Physische Wirkung................................................................................................... 28 6.2 Psychische Wirkung................................................................................................. 29 7. Yoga Balance Programm ............................................... 30 8. Methodik.......................................................................... 46 8.1 Probandengut............................................................................................................ 46 8.2 Untersuchungsgang.................................................................................................. 47 8.3 Tests für anthropometrische Parameter.................................................................... 48 8.4 Kraftausdauertests.................................................................................................... 48 8.5 Beweglichkeitstest.................................................................................................... 51 III 8.6 Fragebögen............................................................................................................... 52 9. Ergebnisse........................................................................ 54 9.1 Anthropometrische Daten ........................................................................................ 54 9.2 Kraftausdauer ........................................................................................................... 54 9.2.1 Beinpressen ...................................................................................................... 54 9.2.2 Reverse Flys..................................................................................................... 55 9.2.3 Bauchmuskelschiebetest................................................................................... 55 9.2.4 Oberschenkelrückseite ..................................................................................... 56 9.2.5 Unterer Rücken ................................................................................................ 56 9.3 Beweglichkeit........................................................................................................... 56 9.4 Beschwerdefragebogen ............................................................................................ 57 9.4.1 Orthopädische Beschwerdehäufigkeit und –intensität ..................................... 57 9.4.2 Internistische Beschwerdehäufigkeit und –intensität....................................... 61 9.5 Veränderung der Gesundheitsfaktoren..................................................................... 65 9.6 Psychosoziale Faktoren............................................................................................ 68 9.6.1 Trainingsziele/Programmzufriedenheit............................................................ 68 9.6.2 Zufriedenheit mit der Gesundheit .................................................................... 70 9.6.3 Befindlichkeit................................................................................................... 70 10. Diskussion...................................................................... 73 10.1 Anthropometrische Daten ........................................................................................ 73 10.2 Kraftausdauer ........................................................................................................... 75 10.3 Beweglichkeit........................................................................................................... 76 10.4 Beschwerdefragebogen ............................................................................................ 78 10.5 Gesundheitsfaktoren................................................................................................. 85 10.6 Psychosoziale Faktoren............................................................................................ 87 10.6.1 Trainingsziele/Programmzufriedenheit............................................................ 87 10.6.2 Zufriedenheit mit der Gesundheit .................................................................... 89 10.6.3 Befindlichkeit................................................................................................... 90 10.7 Fazit.......................................................................................................................... 91 11. Zusammenfassung ........................................................ 93 Literaturverzeichnis ........................................................... 94 Anhang IV Abbildungsverzeichnis
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