METODIKA RAZVOJA IZDRLJIVOSTI [email protected][email protected]pdfMachine A pdf writer that produces quality PDF files with ease! Produce quality PDF files in seconds and preserve the integrity of your original documents. Compatible across nearly all Windows platforms, simply open the document you want to convert, click “print”, select the “Broadgun pdfMachine printer” and that’s it! Get yours now!
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Izdr�ljivost je kondiciona sposobnost organizma da rad odreðenog intenziteta (trena�na ili takmièarska optereãenja) odr�ava �to du�e vreme bez smanjenja efikasnosti.
Sa obzirom da je izdr�ljivost sposobnost �to du�eg obavljanja rada odreðenog intenziteta, a da je za rad potrebna energija, proizlazi da su energetski kapaciteti (odnosno funkcionalne sposobnosti) èoveka glavne determinante izdr�ljivosti.
IZDR�LJIVOST
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Pored energetskih kapaciteta na izdr�ljivost utièe i nivo motivacije, osobine liènosti, efikasnost biohemijskih procesa u mi�iãima, kolièina glikogenskih depoa itd.
Zadnjih nekoliko godina sve veãi broj autora nagla�ava va�nost razvoja izdr�ljivosti kod sportista nezavisno o potrebama sportske specijalizacije.
Zavisno od specifiènosti motorièke aktivnosti, trajanja, kao glavna karakteristika izdr�ljivost je povezana sa ostalim komponentama motorièke aktivnosti � snagom, brzinom, ritmom, amplitudom i drugima.
IZDR�LJIVOST
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Stoga je izdr�ljivost uglavnom konkretna i karakteri�e trajanje i uèinkovitost specifiènog rada u odreðenom sportu ili sportskoj disciplini. Zbog toga mo�emo reãi da je izdr�ljivost uvek konkretna i specifièna za sport.
Nikako se ne sme zaboraviti da je usku specijalizaciju u sportu moguãe ostvariti samo na temeljima solidne op�te radne sposobnosti organizma, �to podrazumeva razvijene energetske sposobnosti, ekonomièno funkcionisanje i izdr�ljivost organizma u dugotrajnom radu.
IZDR�LJIVOST
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U tom smislu, sa sportsko-pedago�kog aspekta, op�ta izdr�ljivost se mo�e definisati kao sposobnost sportiste da odr�i aktivnost kroz du�e vreme uz aktiviranje glavnih funkcionalnih sistema sa ciljem da se sportista efikasno suprostavi umoru.
Specifièna izdr�ljivost se mo�e definisati kao �to du�e odr�avanje na visokom nivou specifiène radne sposobnosti u okviru konkretne motorièke aktivnosti.
IZDR�LJIVOST
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Zato �to op�ta izdr�ljivost povoljno deluje na efektivnost treninga, odnosno na spreèavanje nastajanja umora �to bi imalo za posledicu smanjenje obima treninga te omoguãava realizaciju intenzivnijeg trena�nog procesa jer ubrzava oporavak izmeðu talasa optereãenja i na taj naèin omoguãava i �iri izbor trena�nih metoda i sadr�aja.
Ona je takoðe preduslov za efikasno kori�tenje ekstenzivne ili intenzivne intervalne metode, a posebno se to odnosi na ponavljajuãu metodu.
Za�to?
Velika preventivna vrednost kod kardiovaskularnih oboljenja te pobolj�anje ukupnog psihièkog stanja sportiste, postavljaju ovu sposobnost ne samo na mesto jedne od najva�nijih kondicionih sposobnosti, nego i kao preduslov razvoja drugih kondicionih sposobnosti.
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izdr�ljivost omoguãuje da se zadani intenzitet odr�i �to du�e vreme,
spreèava opadanje intenziteta koje nastaje zbog umora,
ubrzava oporavak organizma
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Niti jedna kondiciona sposobnost nije razvrstavana na vi�e razlièitih naèina kao izdr�ljivost. Danas postoji veliki broj podela izdr�ljivosti na osnovu raznih kriterijuma.
Zaciorski (1968) razlikuje (topolo�ki) tri vrste izdr�ljivosti: 1. lokalnu � ako je radom obuhvaãeno 1/3 od ukupne
skeletne muskulature. 2. regionalnu � ako je radom obuhvaãeno 1/3 do 2/3 od
ukupne skeletne muskulature. 3. globalnu � ako je radom obuhvaãeno vi�e od 2/3 od
ukupne skeletne muskulature.
IZDR�LJIVOST
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Obzirom na aktivnost energetskih mehanizama izdr�ljivost se deli na:
aerobnu � energija se osigurava oksidativnim procesima (uz prisustvo kiseonika).
anaerobnu � energije dobiva se anoksidativnim procesima (bez prisustva kiseonika).
IZDR�LJIVOST
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sa terminom izdr�ljivost u meðunarodnoj literaturi se javljaju dve razlièite, mada meðusobno povezane èovekove sposobnosti; mi�iãna izdr�ljivost te kardiovaskularna izdr�ljivost.
mi�iãna izdr�ljivost je usko povezana sa sposobno�ãu produkcije najveãe snage mi�iãa i sa anaerobnim razvojem. Mi�iãnu izdr�ljivost èesto zovemo anaerobnom izdr�ljivo�ãu.
meðutim, mi�iãna izdr�ljivost predstavlja sposobnost mi�iãa ili njihovih grupa (lokalna izdr�ljivost);
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a kardiovaskularna izdr�ljivost je usko povezana sa razvojem kardiovaskularnog sistema, razvojem respiratornog sistema te oksidativnom sposobno�ãu mi�iãa. Ovu vrstu izdr�ljivosti nazivamo i aerobnom izdr�ljivo�ãu;
u veãini sportskih disciplina je takmièarski rezultat posledica izdr�ljivosti i mi�iãa i kardiovaskularnog sistema.
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Specifièna izdr�ljivost mo�e se detaljnije opisati kao sposobnost izvoðenja zadataka razlièitog intenziteta u produ�enom trajanju u skladu sa strukturalnim, biomehanièkim, i kinetièkim karakteristikama sportske aktivnosti.
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Kada je specifièna izdr�ljivost povezana sa visokim zahtevima na brzinske sposobnosti sportiste, njegova/njezina sposobnost da ih odr�i u odreðenim uslovima izvoðenja motorièke aktivnosti defini�e se kao brzinska izdr�ljivost.
�to je moguãe du�e odr�avanje specifiène radne sposobnosti koju karakteri�e savladavanje otpora ili optereãenja (vlastite te�ine, telesne te�ine protivnika, sprave ili okoline), defini�e se kao sna�na izdr�ljivost.
SPECIFIÈNA IZDR�LJIVOST
Intezitet specifiènog optereãenja u nekim sportovima i sportskim disciplinama rezultat je reletivno podjednakog udela savladavanja otpora i brzine. Takva specifièna radna sposobnost poznata je kao brzinsko-sna�na izdr�ljivost.
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Aerobni trening ima va�no mesto u kondicionoj pripremi sportista. Prvenstveno iz razloga �to se u mnogo sportova najveãi deo energije u organizmu dobija aerobnim putem.
Op�ti ciljevi aerobnog treninga su:
1. Pobolj�anje kapaciteta kardiovaskularnog i respiratornog sistema da transportuju kiseonik do mi�iãa
2. Pobolj�anje sposobnosti mi�iãa relevantnih za sportsku granu da koriste kiseonik u svrhu dobijanja energije kroz du�e vreme
3. Pobolj�anje oporavka sportiste nakon aktivnosti visokog intenziteta
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Bazièni element koji razlikuje navedene vrste aerobnog treninga je intenzitet optereãenja. Intenzitet optereãenja u aerobnom treningu mo�emo izraziti (1) brzinom trèanja (u postotku od maksimalne brzine), (2) procenom nivoa opa�enog napora i (3) srèanom frekvencom.
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Najpraktièniji pokazatelj intenziteta optereãenja u aerobnom treningu sportista je srèana frekvenca. Pritom optimalnu srèanu frekvencu za pojedinu vrstu treninga treba prikazati u postotku od maksimalne srèane frekvence (FSmax).
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Primarni cilj ove vrste treninga je ubrzanje procesa oporavka sportista nakon takmièenja ili vrlo intenzivnih treninga.
Nauèna istra�ivanja su dokazala da aerobna aktivnost niskog intenziteta mo�e ubrzati fiziolo�ki i psiholo�ki oporavak sportista nakon stresnih treninga i takmièenja.
Ovu vrstu aerobnog treninga treba koristiti dan nakon takmièenja ili vrlo intenzivnog treninga.
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Aerobni trening niskog intenziteta mo�e biti kontinuiranog ili intervalnog karaktera.
Ukoliko je trening kontinuiranog karaktera (bez prekida), preporuèuje se da njegovo trajanje bude izmeðu 20 i 30 minuta.
Ukoliko je trening intervalnog trajanja (sa prekidima), preporuèuje se da intervali rada traju izmeðu 5 i 10 minuta. Broj intervala, zavisno od njihovog trajanja, varira izmeðu 2 i 4, pri èemu intervali odmora traju 2 do 3 minute.
Ova vrsta treninga mo�e se realizovati i primenom nespecifiènih aktivnosti.
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- Pobolj�anje sposobnosti sportista da obavlja fizièki rad kroz du�i vremenski period (pobolj�anje aerobne izdr�ljivosti sportista)
- Pobolj�anje sposobnosti oporavka sportista nakon rada visokog intenziteta
Aerobni trening umerenog intenziteta za cilj ima:
I ova vrsta aerobnog treninga mo�e biti kontinuiranog ili intervalnog karaktera.
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Kontinuirani aerobni trening umerenog intenziteta mo�e biti cikliènog i acikliènog karaktera.
U treningu cikliènog karaktera, sportisti trèe izmeðu 30 i 40 minuta menjajuãi pri tom intenzitet rada (tzv. fartlek). Na primer, nakon uvodna 3 minuta trèanja pri srèanoj frekvenci od 70% od FSmax, sportisti menjaju 1-minutne intervale rada na sledeãi naèin: 80%-70%-90%-70% od FSmax. Ovakvi ciklusi se ponavljaju do kraja treninga.
Aciklièni trening najèe�ãe ukljuèuje savladavanje posebno oblikovanih poligona tokom 20 do 30 minuta (70%-90% od FSmax).
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Intervalni aerobni trening odlikuje izmena intervala rada trajanja 5 do 8 minuta sa intervalima odmora od 2 do 3 minuta. Takoðe i ova vrsta treninga mo�e biti cikliènog i acikliènog karaktera.
Srèana frekvenca tokom intervala rada treba da bude oko 80% od FSmax (70%-90% od FSmax). Tokom intervala odmora sportisti treba da trèkaraju pri srèanoj frekvenci od 65% od FSmax.
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- Pobolj�anje sposobnosti sportista da izvodi aktivnosti visokog intenziteta kroz du�e vreme
- Pobolj�anje sposobnosti oporavka sportista nakon aktivnosti visokog intenziteta
U fiziolo�kom smislu, cilj ove vrste treninga je poveãanje maksimalne potro�nje kiseonika, i to poveãanjem udarnog volumena srca. Da bi se to postiglo potrebno je trenirati intenzitetom koji odgovara intenzitetu pri kojem organizam dosti�e maksimalnu potro�nju kiseonika (90%-95% od SFmax).
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Ovakvim intenzitetom organizam sportiste ne mo�e raditi dugo. Zato ova vrsta aerobnog treninga je iskljuèivo intervalnog karaktera.
Ovaj oblik aerobnog treninga mo�e se sprovesti na dva naèina: (1) promenom intervala rada trajanja 3 do 6 minuta sa intervalima odmora trajanja 2 do 3 minute i (2) izmenom intervala rada trajanja od 15 do 30 sekundi sa intervalima odmora istog ili sliènog trajanja.
U prvom sluèaju sportistima je potrebno 1-1.5 minuta rada da dostignu potrebnu srèanu frekvenciju, koju onda odr�avaju do kraja svakog intervala rada. U drugom sluèaju sportistima je potrebno oko 3 minuta rada da postignu potrebnu srèanu frekvenciju koju onda odr�avaju do kraja treninga.
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U skladu sa postojanjem dva anaerobna izvora energije, razlikujemo i dve vrste anaerobnog treninga:
- Anaerobni fosfatni trening ili trening brzine i agilnosti
- Anaerobni glikolitièki trening ili trening brzinske izdr�ljivosti
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Obe vrste treninga brzinske izdr�ljivosti zahtevaju intenzitet optereãenja koji je iznad nivoa intenziteta koji se koristi u aerobnom treningu. To konkretno znaèi da se sportisti moraju kretati brzinom (intenzitetom) koji je veãi od brzine pri kojoj se posti�e maksimalna potro�nja kiseonika.
Razlikujemo dve vrste treninga brzinske izdr�ljivosti u sportu:
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U treningu brzinske izdr�ljivosti potrebno je se pridr�avati nekoliko va�nih naèela:
- Trening brzinske izdr�ljivosti ne bi trebalo sprovoditi na sportistima mlaðim od 16 godina
- Ve�be brzinske izdr�ljivosti treba izvoditi iskljuèivo u zavr�nom delu treninga
- Trening brzinske izdr�ljivosti ne bi se smeo sprovoditi vi�e od 2 puta nedeljno
- Trening brzinske izdr�ljivosti ne bi se smeo sprovoditi na dan pred ili dan posle takmièenja
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Cilj ove vrste treninga je da se pobolj�a sposobnost sportista da rade maksimalnim intenzitetom u uslovima anaerobne glikolize. Buduãi da u ovoj vrsti treninga dolazi do maksimalne aktivacije anaerobnog glikolitièkog energetskog sistema, njegovo glavno obele�je je stvaranje maksimalne kolièine laktata u mi�iãima i krvi sportiste.
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Ova vrsta treninga brzinske izdr�ljivosti ima za cilj da pobolj�a sposobnost tolerancije na laktate, �to sportisti daje moguãnost da tokom aktivnosti izvede veãi broj povezanih aktivnosti bez odmora.
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