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Samenvatting trainingsleer
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Samenvatting trainingsleer (cursus en ppt)
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TRAININGSLEERSamenvatting 2021-2022
Marie Van Pelt
,1
,Inhoud
HOOFDSTUK 1..................................................................................................................................................................... 6
1. Historisch overzicht..................................................................................................................................................................6
2. Definities en bijzondere aspecten............................................................................................................................................7
HOOFDSTUK 2: DE FYSIOLOGISCHE BASIS VAN DE TRAINING...............................................................................................8
1. inleiding...................................................................................................................................................................................8
2. structuur en de eigenschappen van de skeletspier..................................................................................................................8
3. soorten spiervezels...................................................................................................................................................................9
4. de energielevering.................................................................................................................................................................10
4.1. de anaerobe energielevering..........................................................................................................................................10
4.2. aerobe energielevering...................................................................................................................................................11
4.3. energielevering tijdens inspanning.................................................................................................................................12
4.4. de invloed van training op de energielevering...............................................................................................................14
HOOFDSTUK 3: DE BASISSTRUCTUUR VAN HET TRAININGSPROCES....................................................................................15
1. doelstellingen en fasen..........................................................................................................................................................15
1.1. de algemene structuur van het trainingsproces.............................................................................................................15
2. de lichamelijke basiseigenschappen......................................................................................................................................16
3. de algemene principes van het trainingsproces....................................................................................................................17
3.1. de biologische principes..................................................................................................................................................17
3.1.1. Het overloadprincipe...............................................................................................................................................17
3.1.2. het principe van de verminderde meeropbrengst..................................................................................................17
3.1.3. het principe van de optimale wisselwerking tussen inspanning en herstel (supercompensatie)...........................18
3.1.4. het principe van omkeerbaarheid...........................................................................................................................20
3.1.5. het principe van de specificiteit...............................................................................................................................20
3.1.6. principe van de individuele verschillen in trainingseffecten...................................................................................21
3.2. de methodologische principes........................................................................................................................................21
3.3. de methodologische principes vergeleken met de biologische principes......................................................................21
4. de basiscomponenten van het trainingsprogramma in de sport..........................................................................................22
4.1. de oefenvormen..............................................................................................................................................................22
4.2. de belastingscomponenten.............................................................................................................................................22
4.3. de eigenshcappen van de recuperatiefase.....................................................................................................................23
HOOFDSTUK 4: UITHOUDING............................................................................................................................................ 24
1. fysiologische definities...........................................................................................................................................................24
1.1. het lokale uithoudingsvermogen....................................................................................................................................24
1.1.1. het lokale aerobe dynamische uithoudingsvermogen............................................................................................24
1.1.2. het lokale aerobe statische uithoudingsvermogen.................................................................................................24
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, 1.1.3. het lokale anaerobe dynamische uithoudingsvermogen........................................................................................24
1.1.4. het lokale anaerobe statische uithoudingsvermogen.............................................................................................24
1.2. het algemene uithoudingsvermogen..............................................................................................................................25
1.2.1. het algemene aerobe uithoudingsvermogen..........................................................................................................25
1.2.2. het algemene anaerobe uithoudingsvermogen......................................................................................................26
2. trainingsmethoden en oefenmodaliteiten.............................................................................................................................27
2.1. fysiologische indeling......................................................................................................................................................27
2.2. sportgerichte fysiologische indeling...............................................................................................................................28
2.3. trainingsmethodologische indeling.................................................................................................................................28
2.3.1. de duurmethode......................................................................................................................................................28
2.3.2. de intervalmethode.................................................................................................................................................30
2.3.3. de herhalingsmethode.............................................................................................................................................30
2.3.4. de wedstrijdmethode...............................................................................................................................................30
2.3.5. bijzondere trainingsmethoden................................................................................................................................30
HOOFDSTUK 5: KRACHT.................................................................................................................................................... 31
1. definities................................................................................................................................................................................31
1.1. de fysiologische definities...............................................................................................................................................31
1.1.1. de maximale kracht..................................................................................................................................................31
1.1.2. de snelkracht en de explosieve kracht (dynamische kracht)...................................................................................31
1.1.3. de elastische kracht.................................................................................................................................................32
1.1.4. de krachtuihouding of duurkracht...........................................................................................................................32
1.2. definities naar contractievorm.......................................................................................................................................33
1.3. definities vanuit de trainingsmethodiek.........................................................................................................................33
2. fysiologische factoren............................................................................................................................................................33
3. trainingsmethoden en oefenmodaliteiten.............................................................................................................................34
3.1. de dynamische of isotonische methode (= klassieke powertraining)............................................................................34
3.2. de statische of isometrische methode............................................................................................................................36
3.3. isokinetische methode....................................................................................................................................................37
3.4. de plyometrische methode.............................................................................................................................................37
3.4.1. de slagmethode of aanverwante methode.............................................................................................................37
3.4.2. de dieptesprong.......................................................................................................................................................38
3.4.3. de multi-jumptraining..............................................................................................................................................38
3.5. de methode van de elektrostimulatie............................................................................................................................40
3.6. de methode van de vibratietraining...............................................................................................................................40
HOOFDSTUK 6: SNELHEID.................................................................................................................................................. 41
1. definities................................................................................................................................................................................41
2. COMPONENTEN VAN DE SNELHEID.......................................................................................................................................41
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