Trainingsplanung für das Krafttraining über einen Zeitraum von mindestens 6 Monaten
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Trainingsplanung für das Krafttraining über einen Zeitraum von mindestens 6 Monaten

Trainingsplanung für das Krafttraining über einen Zeitraum von mindestens 6 Monaten


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About the Book

Studienarbeit aus dem Jahr 2021 im Fachbereich Sport - Bewegungs- und Trainingslehre, Note: 1,7, Deutsche Hochschule für Prävention und Gesundheitsmanagement GmbH, Sprache: Deutsch, Abstract: Diese Arbeit erstellt für eine beliebige Person eine Trainingsplanung für das Krafttraining über einen Zeitraum von mindestens sechs Monaten. Zur Ermittlung der Trainingsintensität wurde mit der Probandin ein Mehrwiederholungs-test der sogenannte X-RM Test durchgeführt. Die Probandin hat bisher nur eine Einführungsphase von 2 Monaten im Krafttraining bewältigt. Daher ist die Trainierende als Beginner einzugliedern. Der X-RM Test ist zur Ermittlung der Testendergebnisse für einen Beginner besser geeignet, da die Sehnen und Bänder den hohen Belastungen noch nicht ausgesetzt waren. Das Risiko einer Verletzung wäre bei einem 1-RM Test der Maximalgewichtstestung zu hoch. Das Ziel des X-RM Tests ist es nach Angabe der Wiederholungszahl von 20 Wiederholungen das Trainingsgewicht auszutesten. Mit dem er-mittelten Gewicht soll folglich im Mesozyklus trainiert werden. Nach einer 5-10-minütigen Aufwärmphase an dem Cardiogerät, welches zur mentalen Vorbereitung auf den anstehen X-RM Test, sowieso für die Erhöhung der Körpertempe-ratur und der Anregung des Herz-Kreislaufs dient, folgt der X-RM Test. Für jede Übung werden drei Testsätze durchgeführt. Es soll das optimale zu bewältigende Gewicht für 20 Wiederholungen ermittelt werden. Zwischen den einzelnen Testsätzen wird eine Satzpause von ungefähr 120-180 Sekunden durchgeführt, um den folgenden Testsatz mit der vollen Leistung zu bestreiten. Das Gewicht wurde bei den Übungen jeweils nach dem subjektiven Belastungsempfinden erhöht und der einzelnen Testsätze angepasst. Die Testendergebnisse stellen das maximal zu bewältigendem Gewicht bei 20 Wiederholungen dar.


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Product Details
  • ISBN-13: 9783389056042
  • Publisher: Bod Third Party Titles
  • Binding: Paperback
  • Language: German
  • Returnable: N
  • Weight: 91 gr
  • ISBN-10: 3389056041
  • Publisher Date: 27 Jul 2024
  • Height: 210 mm
  • No of Pages: 20
  • Spine Width: 1 mm
  • Width: 148 mm


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Trainingsplanung für das Krafttraining über einen Zeitraum von mindestens 6 Monaten
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