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Trainingsplanung für ein Krafttraining by Eberle, Anna

Trainingsplanung für ein Krafttraining

by Anna Eberle
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Book cover type: Paperback
  • ISBN13: 9783668822887
  • Binding: Paperback
  • Subject: N/A
  • Publisher: Grin Verlag
  • Publisher Imprint: Grin Verlag
  • Publication Date:
  • Pages: 24
  • Original Price: USD 13.9
  • Language: German
  • Edition: 1. Auflage
  • Item Weight: 46 grams
  • BISAC Subject(s): Training

Einsendeaufgabe aus dem Jahr 2018 im Fachbereich Gesundheit - Sport - Bewegungs- und Trainingslehre, Note: 2,4, Deutsche Hochschule für Prävention und Gesundheitsmanagement GmbH, Sprache: Deutsch, Abstract: Für die Person wurde für die Krafttestung ein Mehrwiederholungskrafttest (X-RM-Test) ausgewählt. Da das Ziel des X-RM-Tests die Ermittlung des maximal zu stemmenden Gewichtes für eine vorher bestimmte Wiederholungszahl ist, lässt sich diese Methode leicht für die folgende Trainingsplanung nutzen, unabhängig vom Trainingsziel des Sportlers. Man ermittelt vor bzw. nach allen weiteren Mesozyklen jeweils das Gewicht für die Wiederholungszahl, mit der auch tatsächlich trainiert werden soll. Zudem ist dieser Test in diesem Fall geeignet da es sich um einen Anfänger handelt, der nur wenig Erfahrung mit sich bringt. Es kommt zu keiner Überlastung wie vermutlich bei anderen Testverfahren beispielsweise dem Maximalkrafttest (1-RM-Test). Der erste Schritt der Durchführung eines X-RM-Tests ist das allgemeine Aufwärmen um die Körpertemperatur zu erhöhen. Eine Möglichkeit hier wäre die Aufwärmung auf dem Crosstrainer von acht bis zehn Minuten. Dies führt jedoch nicht zu einer ausreichenden Erwärmung von Muskelgruppen und Gelenken, die im weiteren Verlauf belastet werden sollen. Um diese zu aktivieren ist ein spezielles Aufwärmen von Nöten, indem man mit wenig Gewicht ein bis zwei Sätze mit einer durchschnittlichen Wiederholungszahl durchführt. Dies führt zum einen nicht nur zur Aufwärmung der Muskeln und Gelenke, sondern auch zur Einprägung der Bewegungsabläufe der Übungen. Die progressive Steigerung der Intensität und die regressive Minderung der Wiederholungen haben sich in den Testsätzen positiv gezeigt. Ist die Aufwärmung abgeschlossen kommt es zum ersten richtigen Testsatz der ersten Übung. Ein Gewicht wird vom Trainierenden abgeschätzt, der Trainer sollte darauf achten, dass bei einer hohen Motivation nicht zu viel Gewicht genommen wird um eine Überlastung zu vermeiden.

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