ANALIZA METODELOR DE ANTRENAMENT

Analiza metodelor de antrenament si periodizarea pregatirii in relatie cu standardizarea efortului in activitatile motrice

Analiza metodelor de antrenament..

 

PUTEREA MAXIMA ANAEROB ALACTACIDA (PAA):

  • < 10 secunde
  • 95-100% – efort maxim
  • 24-36 h – refacere dupa antrenament
  • Dezvolta: Anduranta + Viteza

________________________________

CAPACITATEA MAXIMA ANAEROB ALACTACIDA (CAA):

  • 10-20 secunde
  • 95-100% – efort maxim
  • 24-36 h – refacere dupa antrenament
  • Dezvolta: Anduranta + Viteza

________________________________

SISTEMUL ANAEROB ALACTACID (SAA):

  • Dezvolta: Forta de baza + Flexibilitate

________________________________

ANTRENAMENTUL SISTEM ANAEROB LACTACID (SAL):

  • 20-60 secunde = putere
  • 60-90 secunde = capacitate
  • Raport lucru/pauza: 1:7/ 1:10
  • Intensitate = 85-90:
  • 40 ore regenerare
  • FC = 140-150b/min
  • Dezvolta: Viteza II & III + Anduranta

________________________________

PUTEREA ANAEROBA LACTACIDA (PAL):

  • 30 secunde max.
  • Durata 20-40 secunde
  • Intensitate = 85-90%
  • 36-48 ore refacere

________________________________

CAPACITATE ANAEROBA LACTACIDA (CAL):

  • masa musculara puternica
  • Intensitate = 90-95%
  • Raport lucru/pauza = 1:12 / 1:18

________________________________

PUTERE AEROBA (VO2 MAX):

  • mare putere furnizata
  • putere furnizata mai mica (durata mare, intensitate max.95%)
  • Raport lucru/pauza = 1:1 / 1:2

________________________________

ANDURANTA AEROBA:

  • Intensitate = 70*85%
  • Se alterneaza volume mari si mici pe sedinta
  • 30-60 minute

________________________________

PUTERE AEROBA:

  • FC = 170b/min
  • 8-15 minute / I = 90%
  • 2-8 minute / I = 85-90%
  • 45 sec-2 minute / I = 75-90%
  • 15-45 secunde / I = 75-85%
  • Volum total < 45minute

________________________________

 

ZONAREA EFORTURILOR:

Faza I:

–          < 130b/min;

–          < 60% efort int.;

Faza II:

(prag Anaerob)

–          150-160-170 b/min;

–          se dezvolta anduranta aeroba;

Faza III: (metabolism aerob la max.)

–          imbunatateste fibrele de contr. rapida;

–          cea mai eficienta;

Faza IV:

(Int. >= VO2 MAX)

–          imbunatateste efectele anaerobe ale efortului;

–          duce la acumulare de lactat.

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s