Samenvatting vak Sport & Voeding (o.a. voor Gewichtsconsulent)
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Course
Sport & Voeding
Institution
Sport & Voeding
Samenvatting vak Sport & Voeding (o.a. onderdeel van de opleiding Gewichtsconsulent). Vragen uit examen (2x gedaan) zijn in de samenvatting verwerkt. Document bevat de belangrijke en volledige informatie en er zijn afbeeldingen aan toegevoegd.
Inhoud
Samenvatting Sport en Voeding.............................................................................................................5
Hoofdstuk 1: Inspanningsfysiologie....................................................................................................5
Anatomie en fysiologie...................................................................................................................5
Spieren............................................................................................................................................6
Hoofdstuk 2: Trainingsdoelen en -effecten.........................................................................................7
Vermogen.......................................................................................................................................7
Trainingsprincipes...........................................................................................................................8
Spierpijn..........................................................................................................................................8
Trainingsprogramma’s....................................................................................................................9
Hoofdstuk 3: Energie- en substraatbehoefte....................................................................................10
Energie..........................................................................................................................................10
Het energieverbruik van de sporter..............................................................................................12
Het verbruik van brandstoffen......................................................................................................12
Hoofdstuk 4: Macro- en micronutriënten.........................................................................................15
Koolhydraten................................................................................................................................15
Eiwitten.........................................................................................................................................16
Vetten...........................................................................................................................................16
Alcohol..........................................................................................................................................16
Vitamines......................................................................................................................................17
Mineralen.....................................................................................................................................17
Hoofdstuk 5: De sportvoedingspiramide..........................................................................................18
Basisvoedingsmiddelen................................................................................................................18
Voedingsnormen..........................................................................................................................18
Richtlijnen goede voeding............................................................................................................18
Schijf van Vijf................................................................................................................................19
Sportvoedingspiramide.................................................................................................................19
Hoofdstuk 6: Voeding voor en tijdens inspanning............................................................................20
Water en vochtbalans...................................................................................................................20
Fysiologie van de vochthuishouding.............................................................................................20
Effecten van uitdroging op inspanning.........................................................................................20
Het nut van dranken.....................................................................................................................21
Effect van natrium en koolhydraten op de vochtbalans...............................................................21
Koolhydraatstapelen.....................................................................................................................22
De laatste paar uur voor inspanning.............................................................................................22
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, Voeding tijdens inspanning...........................................................................................................22
Tips voor duursporters.................................................................................................................22
Tips voor krachtsporters...............................................................................................................23
Tips voor teamsporters.................................................................................................................24
Hoofdstuk 7: Herstel na inspanning..................................................................................................24
Het nut van herstellen..................................................................................................................24
Invloed van koolhydraten op herstel............................................................................................24
Invloed van koolhydraten en eiwitten op herstel.........................................................................25
Invloed van eiwitten en aminozuren op herstel...........................................................................25
Hoofdstuk 8: Sportvoeding en leeftijd..............................................................................................26
Sportvoeding bij kinderen.............................................................................................................26
Energiebehoefte berekenen.........................................................................................................27
Sportvoeding bij oudere sporters.................................................................................................28
Hoofdstuk 9: Duursport....................................................................................................................28
Fysiologie van de duursport..........................................................................................................28
Voeding en energie.......................................................................................................................29
Hardlopen.....................................................................................................................................30
Schaatsen......................................................................................................................................30
Wielrennen...................................................................................................................................30
Dansen..........................................................................................................................................30
Inname drank en voeding.............................................................................................................30
Hoofdstuk 10: Krachtsport................................................................................................................30
Voeding voor de krachtsporter.....................................................................................................31
Fitness en voeding........................................................................................................................31
Bodybuilding en voeding..............................................................................................................31
Powerlifting en voeding................................................................................................................32
Atletiek en voeding.......................................................................................................................32
Turnen..........................................................................................................................................32
Hoofdstuk 11: Teamsport.................................................................................................................33
Voetbal.........................................................................................................................................33
Hockey..........................................................................................................................................33
Basketbal......................................................................................................................................33
Tennis...........................................................................................................................................33
Intervaltraining.............................................................................................................................33
Voedingsprincipes voor teamsporters..........................................................................................34
Hoofdstuk 12: Gewichtsklassensporten...........................................................................................34
2
, Wedstrijdgewicht.........................................................................................................................34
Afvallen of aftrainen?...................................................................................................................34
Gezondheidsklachten en lichaamsgewicht...................................................................................35
Hoofdstuk 13: Begeleiden van sporters in speciale situaties............................................................35
Hoogtetraining..............................................................................................................................35
Training in een warm klimaat.......................................................................................................36
Koude en veranderde weersomstandigheden..............................................................................36
Reizen, sport en voeding..............................................................................................................36
Hoofdstuk 14: Gewichtsmanagement..............................................................................................36
Trek en verzadiging.......................................................................................................................36
Snelheid van gewichtsverlies........................................................................................................37
Mogelijke gevolgen van ongezond afvallen..................................................................................37
Aankomen in gewicht...................................................................................................................38
Hoofdstuk 15: Lichaamssamenstelling..............................................................................................38
Lichaamstypes..............................................................................................................................38
Belang van het meten van lichaamsvet........................................................................................39
Hoofdstuk 16: Gezondheidsklachten................................................................................................39
Spijsverteringsstelsel:...................................................................................................................39
Maag- darmklachten.....................................................................................................................40
Het immuunsysteem....................................................................................................................41
Voeding en het immuunsysteem..................................................................................................41
Sport en het immuunsysteem......................................................................................................42
Hoofdstuk 17: Afwijkende eetpatronen...........................................................................................42
Vegetarisme..................................................................................................................................42
Eetproblemen in de sport.............................................................................................................43
Hoofdstuk 18: Sport, voeding en botgezondheid.............................................................................45
Fysiologie van het botweefsel......................................................................................................45
Osteoporose.................................................................................................................................45
Stressfractuur...............................................................................................................................45
De rol van voeding en beweging...................................................................................................46
Vrouwen en sport.........................................................................................................................46
Female athlete triad.....................................................................................................................46
Tips voor in de praktijk:................................................................................................................47
Hoofdstuk 19: Sportsupplementen en doping..................................................................................47
Prestatiebevorderende middelen.................................................................................................47
Sportdranken................................................................................................................................47
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, Maaltijdvervangende producten..................................................................................................48
Multivitamine-mineralensupplementen en antioxidanten...........................................................48
Overige supplementen.................................................................................................................49
Doping..........................................................................................................................................50
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