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College aantekeningen Leerjaar 1 - Blok A - Gezondheid - Hoorcollege 10
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- Institution
In deze college aantekeningen staan de aantekeningen van de stof die naar voren komt in hoorcollege 10.
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Grondmotorische eigenschappen:- Kracht
- Lenigheid
- Uithoudingsvermogen
- Coördinatie
- Snelheid
Kracht:
De definitie van kracht gaat veel kanten op.
Kracht → Spierkracht zet het menselijke lichaam of voorwerpen in beweging.
Spieren kunnen door middel van contractie weerstand bieden aan in- en
uitwendige krachten en deze krachten overwinnen.
Taak analyse:
- Hulpvraag centraal
- Analyse houding/beweging binnen trainingsleer
- Analyse grondmotorische eigenschappen
- Analyse verschijningsvormen
- analyse energieleverende systemen
- Vaststellen trainingsdoelstellingen
Piramide van kracht - % van 1 RM:
- 85-100% maximaalkracht
+ 1 repetitie maximaal
- 80-95% recrutering
+ trainen naar welke spier wordt geprikkeld
- 60-80% hypertrofie
+ de spier wordt in theorie dikker
- 20-50% kracht UHV
+ krachtsexplosie die lang is vol te houden
- < 10% coördinatie
+ sturing is belangrijk. Veel herhalingen mogelijk
- 60-70% snelkracht
+ snelheid is belangrijk
- 30-40% explosieve kracht
+ kort/snel
- 10-20% snel-excentrisch
+ gewichtheffen. Snel inzetten dan rustig
- < 5% plyometrie
+ van tevoren al een beweging ingezet
Intensiteit en herhaling:
% of 1 RM herhalingen
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