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samenvatting trainingsleer uithouding
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Dit is een samenvatting van het onderdeel uithouding van het vak trainingsleer.
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Trainingsleer uithouding:Les 1:
Uithouding= het vermogen om dynamische of statische arbeid zo lang mogelijk vol te houden.
algemeen of lokaal
aeroob of anaeroob
statisch of dynamimsch
Evidence based:
Voordelen:
Longfunctie
Spieren, pezen en ligamenten
Hart en bloedvaten
Levensverwachten + kwaliteit
Metabole aandoeningen
Gezondheid:
Matige intensiteit
5-7 dagen/week
30 min./dag
Meer bewegen= minder kans op hart en vaatziekten
Cardiovasculaire fitness:
70-80/85% HRmax
3-5 dagen/week
20-60 min./sessie
Prestatie:
+ 85% HRmax
7+ keer/week
+60min./sessie
TEE= totale energie verbruik:
Basaal metabolisme= calorieverbruik in rust
Harris-Benedict (= 1919) Roza en Shizgal (= 1984)
BM man = 88,362 + (4,799 x lengte (cm)) + (13,397 x gewicht) – (5,677 x leeftijd)
BM vrouw = 447,593 + (3,098 x lengte (cm)) + (9,247 x gewicht) – (4,33 x leeftijd)
Thermisch effect voedsel
Fysieke activiteit door lichaamsbeweging
Spontane lichamelijke activiteit
1
, HF-zones:
Naam Recuperatie Aeroob 1 Aeroob 2 Aeroob 3 Weerstand
synoniemen Regeneratie Long slow distance Extensieve duurvorm Intensieve duurvorm (a)lactische training
Herstel Lange duurtraining 1 Lange duurtraining 2 Lange duurtraining 3 HIIT
LD 1 LD 2 LD 3 Snelle interval
Tempoduur Tempo-interval
HIT
Lactaat - eerste lactaat stijging Boven baseline AD- midden tot AND Midden-AND +AND
Lactaat +-2 mmol
HF -60% max HF 61-70% max HF 71-80% max HF 81-90% max HF +91% max HF
HF Karvonen -60% fietsen 61-70% fietsen 71-80% fietsen 81-90% fietsen +91%
-65% lopen 66-75% lopen 76-80% lopen 81-90% lopen
VO2 max -50% 50-60% 60-80% 80-85% + 85%
Belasting LTTM -70% IAND LTTM 70-80% IAND LTTM 81-90% IAND / /
(duur)
Belasting / / / LTTM 91-100% IAND LTTM +100%
(continue)
Belasting / / ITM ITM ITM +100%
(interval) aerobe capaciteit= 85-90% aeroob vermogen= 95-105%
Borgschaal -10/20 10-11/20 12-13/20 14-15/20 +16/20
Extra Voelt te licht aan Relax Praten, aangenaam, leuk Minder comfortabel, niet praten Zeer intensief
Max 30-40 min. lopen +120 min. lopen Max 90 minuten lopen Max 20 minuten lopen ondergrens Lactaatopstapeling
60-120 min. fietsen + 360 min. fietsen Max 150 minuten fietsen Max 60 minuten fietsen Snelle glycolyse
= actief herstel Vetmetabolisme Aerobe trage glycolyse ondergrens -12 sec. inspannen
Onder of rond AD KH verbranding 20-40 min. ITM bovengrens
Aerobe trage KH metabolisme
2
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