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samenvatting trainingsleer/ sportfysiologie voor de minor sport fysiotherapie
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Samenvatting van 18 pagina's voor het vak Minor sport, trainingsleer sportfysiologie aan de Hanze (colleges samengevat)
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Samenvatting trainingsleerInhoudsopgave
Week 1 en 2, uithoudingsvermogen ............................................................................................................ 3
Spierpijn: .............................................................................................................................................................. 3
Belangrijke rollen van lactaat: ............................................................................................................................. 3
Energiesystemen en Hersteltijden ....................................................................................................................... 3
Capaciteit en Vermogen: ..................................................................................................................................... 3
Fosfaatpooltraining (ATP/CP) .............................................................................................................................. 3
Verbeteren van VO₂ Max ..................................................................................................................................... 4
Karvonen .............................................................................................................................................................. 4
Effecten van aerobe training: .............................................................................................................................. 4
Supercompensatie Tijden ..................................................................................................................................... 4
Adaptatiewetten .................................................................................................................................................. 4
Week 3 en 4, kracht .................................................................................................................................... 5
Grondmotorische Eigenschappen (GME) ............................................................................................................. 5
Krachttraining ...................................................................................................................................................... 5
Soorten Kracht: ............................................................................................................................................... 5
Neuromusculaire Controle .............................................................................................................................. 5
Krachttraining Methodes ................................................................................................................................ 5
Krachttraining voor Kinderen .......................................................................................................................... 5
Spiercontractievormen ................................................................................................................................... 6
Spiervezeltypen en Adaptatie ......................................................................................................................... 6
Krachttraining Piramide .................................................................................................................................. 6
Krachttrainingsmethodes................................................................................................................................ 6
Snelkracht en Explosieve Kracht ..................................................................................................................... 7
Squatdiepte en Co-contractie ......................................................................................................................... 7
1RM ...................................................................................................................................................................... 7
Supercompensatie en Spieradaptaties ........................................................................................................... 8
Kracht/ vermogen ................................................................................................................................................ 8
Organisatiesystemen ........................................................................................................................................... 8
Week 4 en 5, periodisering.......................................................................................................................... 9
Essenties van Periodiseren ................................................................................................................................... 9
Ontstekingsfasen in Sportrevalidatie ................................................................................................................... 9
Principes van het Trainingsjaar............................................................................................................................ 9
Tapering Off ......................................................................................................................................................... 9
Periodiseringscyclus ............................................................................................................................................. 9
Jaarcyclus: ..................................................................................................................................................... 10
Microcyclus ................................................................................................................................................... 10
Richtlijnen voor Trainingsschema’s.................................................................................................................... 10
, Topsport Periodiseringsmodellen ...................................................................................................................... 11
Matwejew Model: ......................................................................................................................................... 11
Tschiene Model: ............................................................................................................................................ 11
Sportrevalidatie Stappenplan ............................................................................................................................ 11
Blessureherstel en Trainingsstop ....................................................................................................................... 11
Week 7 en 8, prestern onder extreme condities ......................................................................................... 15
Richtlijnen voor Training/Wedstrijden tijdens Warmte ..................................................................................... 15
Training in Extreme Warmte.............................................................................................................................. 15
Sporten tijdens hitte of koude ............................................................................................................................ 15
Preventie van Hitteaandoeningen ..................................................................................................................... 16
Warmteafgifte ................................................................................................................................................... 16
Acclimatisatie en Risico’s ................................................................................................................................... 16
Hitte aandoeningen ........................................................................................................................................... 16
Training op Hoogte ............................................................................................................................................ 17
Training in Koude en Preventie van Koudeletsels .............................................................................................. 17
Inspanning in de Kou .......................................................................................................................................... 17
HIIT en Sprint Interval Training (SIT) .................................................................................................................. 17
, Week 1 en 2, uithoudingsvermogen
Spierpijn:
• Brandend gevoel tijdens korte, intensieve anaerobe inspanningen, dat snel verdwijnt
bij het stoppen van de activiteit.
• Oorzaken: Melkzuurproductie, ophoping van metabolieten, en verminderde
doorbloeding (ischemie) die zorgt voor een tijdelijke verstoring van de lokale
homeostase.
Belangrijke rollen van lactaat:
1. Energiebron en voorloper in gluconeogenese in de lever, ondersteunt de
bloedsuikerspiegel.
2. Signaalmolecuul voor spieradaptatie, bloedvatvorming, ontsteking en
hongerregulatie.
3. Interactie met verschillende weefsels (bijv. vetweefsel via lactaatshuttle), rol in
wondgenezing, kankerbiologie, insulinesecretie, sepsis, leren en geheugen, en
genexpressie bij stress.
Energiesystemen en Hersteltijden
Energiesysteem Intensiteit Duur Hersteltijd
ATP (anaeroob 90-100% 0-3 sec Geen
alactisch)
CP 3-10/ 20 sec 2 min
Anaeroob 80-95% 10/20 sec – 2 a 3 6 -15 min
lactisch(melkzuur) min
Aeroob (zuurstof) 45-90% >3 min 3 - geen
Capaciteit en Vermogen:
• Capaciteit: Totale hoeveelheid beschikbare energie in een energiesysteem, zoals
bijvoorbeeld geleidelijke opbouw bij joggen.
• Vermogen: Snelheid waarmee energie wordt gebruikt tijdens oefeningen.
Capaciteitstraining: Geleidelijk verhogen van duur en intensiteit, zoals bij een coopertest,
om energievoorziening en hartslagbeheer te verbeteren zonder direct maximaal vermogen
te trainen.
Fosfaatpooltraining (ATP/CP)
• Trainingsfrequentie: 2x per week met 2 series van 6 herhalingen van 12 seconden
werk (4x10m) met hersteltijd van 1,5 min per herhaling en 5 min per serie.
• Herstel pols is belangrijk, kijken hoelang het duurt voordat de sporter weer op hf zit
van 130. Dan is die dus hersteld.
• Variatie in trainingsbelasting: Wisselende intensiteit per week (zwaar, midden, licht)
om herstel en aanpassing te bevorderen.
• Creatinefosfaatherstel: 50% hersteld na 17 sec, 70% na 30 sec, en volledig na 2-5
minuten.
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