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Erstellen eines Trainingsplans mit der ILB-Methode. Grundlagen, Ablauf und Ergebnisse

Erstellen eines Trainingsplans mit der ILB-Methode. Grundlagen, Ablauf und Ergebnisse

          
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About the Book

Studienarbeit aus dem Jahr 2017 im Fachbereich Gesundheit - Sport - Bewegungs- und Trainingslehre, Note: 2,2, Deutsche Hochschule für Prävention und Gesundheitsmanagement GmbH, Sprache: Deutsch, Abstract: Im Rahmen dieser Studienarbeit wurde für eine Testperson basierend auf der ILB-Methode ein Traningsplan erstellt, dessen Ergebnisse und Auswertung in der Arbeit präsentiert werden sollen. Die ILB-Methode ist für alle Leistungsstufen von Beginner bis Fortgeschrittener eine op-timale Möglichkeit, um einen individuellen Trainingsplan zu erstellen. Sie folgt zu Beginn in einer Orientierungsphase einem induktiven Ansatz der Intensitätssteuerung. Ab einer gewissen Trainingserfahrung wird auf eine deduktive Intensitätssteuerung gewech-selt. Die Basis hier ist ein Mehrwiederholungskrafttest. Daher wurde diese Methode als Trainingsmethode verwendet. Somit wird ein optimaler, anstatt maximaler Trainingsreiz gesetzt. Da das Ziel des ersten Mesozyklus die Verbesserung der Kraftausdauer ist, wird der X-RM Test mit 15 Wiederholungen durchgeführt. Sobald der Mesozyklus vollendet wurde, wird für den nächsten Mesozyklus ein neuer X-RM Test mit neuer zielorientierter Wiederholungszahl durchgeführt. Im zweiten Schritt erfolgt der eigentliche ILB-Test anhand der festgelegten Wiederholungszahlen. Begonnen wird hier mit einem 10 Minuten Warm Up auf dem Crosstrainer, danach erfolgt das spezielle Aufwärmen. Dies bedeutet, dass jede Testübung, die im Trainingsplan vorgesehen ist, vorab mit einem Testsatz und geringem Gewicht absolviert wird. Dann beginnt man mit der eigentlichen Gewichtsbestimmung. Hier führt man maximal drei Testsätze durch und legt dazwischen ausreichend Pausen ein. Das Gewicht ist dann richtig gewählt, wenn die Testperson nicht mehr aber auch nicht weniger Wiederholungen bewältigen kann.


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Product Details
  • ISBN-13: 9783668895447
  • Publisher: Bod Third Party Titles
  • Publisher Imprint: Grin Verlag
  • Height: 210 mm
  • No of Pages: 24
  • Spine Width: 2 mm
  • Width: 148 mm
  • ISBN-10: 3668895449
  • Publisher Date: 24 Jan 2019
  • Binding: Paperback
  • Language: German
  • Returnable: N
  • Weight: 45 gr


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