CARDIO INSTRUCTOR
Samenvatting 22 - 23
,
,Inhoud
Deel 1: Intake................................................................................................................................................ 1
1. Terminologie.....................................................................................................................................................1
2. Doel eerste intakegesprek.................................................................................................................................1
Deel 2: Cardiovasculaire risicostratificatie (CVR).............................................................................................2
1. Een risico...........................................................................................................................................................2
2. Risico reductie TFF.............................................................................................................................................2
2.1. Vijf parameters risico reductie TFF............................................................................................................2
2.1.1. Categorie.............................................................................................................................................2
2.1.2. Trainingen............................................................................................................................................2
2.1.3. Medische verklaring............................................................................................................................4
2.1.4. Soorten testen.....................................................................................................................................4
2.1.5. Noodprocedure...................................................................................................................................4
Deel 3: Testen................................................................................................................................................ 5
1. Wat is een professionele test............................................................................................................................5
1.1. Validiteit.....................................................................................................................................................5
1.2. Betrouwbaarheid........................................................................................................................................5
1.3. Specificiteit.................................................................................................................................................5
1.4. Normering – Normgroep – Transparantie – Auteur/Organisatie..............................................................5
2. Personal Cardio Trainer (testing – training)......................................................................................................6
2.1. Theoretische berekeningsmodellen...........................................................................................................6
2.1.1. Maximale hartslagfrequentie..............................................................................................................6
2.1.2. Hartslagreserve (HRR).........................................................................................................................6
2.1.3. Hartslagvariabiliteit (HRV)...................................................................................................................7
2.2. Praattest en Borgschaal (submaximaal).....................................................................................................7
2.2.1. Praattest..............................................................................................................................................7
2.2.2. Borgschaal...........................................................................................................................................7
2.3. VO2-max testen (submaximaal)..................................................................................................................8
2.3.1. Astrand-test.........................................................................................................................................8
2.4. Non-invasieve testen (submaximaal).........................................................................................................9
2.4.1. IAND test (Coconi protocol)................................................................................................................9
2.4.2. Respiratoir quotiënt (RQ)..................................................................................................................10
2.5. Invasieve testing.......................................................................................................................................10
2.5.1. Lactaattest.........................................................................................................................................11
3. Intensiteitszones.............................................................................................................................................19
3.1. Verschil in hartslagzones naarmate de testing........................................................................................19
Pagina | 2
, 3.2. Bepaling HF zones....................................................................................................................................20
Deel 4: training op maat............................................................................................................................... 22
1. Algemeen........................................................................................................................................................22
2. Definitie uithouding........................................................................................................................................22
2.1. voordelen van een uithoudingstraining...................................................................................................22
2.2. evidence based.........................................................................................................................................22
3. energieverbuik.................................................................................................................................................24
3.1. Het totale energieverbruik (TEE)..............................................................................................................24
3.1.1. basaal metabolisme..........................................................................................................................24
3.1.2. voedselverwerking...........................................................................................................................24
3.1.3. Extra fysieke activiteit.......................................................................................................................24
3.2. fysieke activiteit (algemeen)....................................................................................................................25
4. Impact extra energy expenditure....................................................................................................................25
5. recreatief: frequentie en regelmaat................................................................................................................26
Deel 5: periodisering.................................................................................................................................... 27
1. Plannen en periodiseren..................................................................................................................................27
1.1. soorten planning......................................................................................................................................29
1.2. types van conditionele periodisering.......................................................................................................29
1.3. Matveyev model.......................................................................................................................................30
1.4. Mesocyclus (3+1)......................................................................................................................................31
2. Program design...............................................................................................................................................32
2.1. Lactate treshold training model (LTTM)...................................................................................................32
2.1.1. Inspanningsverdeling week...............................................................................................................32
2.2. Polarized training model (PoTM).............................................................................................................33
2.2.1. Inspanningsverdeling week...............................................................................................................33
2.3. De verschillen tussen de modellen..........................................................................................................34
3. Intervaltraining...............................................................................................................................................35
3.1. uithouding bij intervaltraining..................................................................................................................35
3.1.1. adaptaties..........................................................................................................................................35
3.2. herstellen..................................................................................................................................................36
3.3. Types intervallen......................................................................................................................................36
3.4. hoe intervallen opstellen?........................................................................................................................36
3.5. concurrent training...................................................................................................................................37
3.6. tapering (algemeen).................................................................................................................................37
4. Cardio design = puzzelen.................................................................................................................................38
5. Hersteltijden....................................................................................................................................................38
Pagina | 3
Samenvatting 22 - 23
,
,Inhoud
Deel 1: Intake................................................................................................................................................ 1
1. Terminologie.....................................................................................................................................................1
2. Doel eerste intakegesprek.................................................................................................................................1
Deel 2: Cardiovasculaire risicostratificatie (CVR).............................................................................................2
1. Een risico...........................................................................................................................................................2
2. Risico reductie TFF.............................................................................................................................................2
2.1. Vijf parameters risico reductie TFF............................................................................................................2
2.1.1. Categorie.............................................................................................................................................2
2.1.2. Trainingen............................................................................................................................................2
2.1.3. Medische verklaring............................................................................................................................4
2.1.4. Soorten testen.....................................................................................................................................4
2.1.5. Noodprocedure...................................................................................................................................4
Deel 3: Testen................................................................................................................................................ 5
1. Wat is een professionele test............................................................................................................................5
1.1. Validiteit.....................................................................................................................................................5
1.2. Betrouwbaarheid........................................................................................................................................5
1.3. Specificiteit.................................................................................................................................................5
1.4. Normering – Normgroep – Transparantie – Auteur/Organisatie..............................................................5
2. Personal Cardio Trainer (testing – training)......................................................................................................6
2.1. Theoretische berekeningsmodellen...........................................................................................................6
2.1.1. Maximale hartslagfrequentie..............................................................................................................6
2.1.2. Hartslagreserve (HRR).........................................................................................................................6
2.1.3. Hartslagvariabiliteit (HRV)...................................................................................................................7
2.2. Praattest en Borgschaal (submaximaal).....................................................................................................7
2.2.1. Praattest..............................................................................................................................................7
2.2.2. Borgschaal...........................................................................................................................................7
2.3. VO2-max testen (submaximaal)..................................................................................................................8
2.3.1. Astrand-test.........................................................................................................................................8
2.4. Non-invasieve testen (submaximaal).........................................................................................................9
2.4.1. IAND test (Coconi protocol)................................................................................................................9
2.4.2. Respiratoir quotiënt (RQ)..................................................................................................................10
2.5. Invasieve testing.......................................................................................................................................10
2.5.1. Lactaattest.........................................................................................................................................11
3. Intensiteitszones.............................................................................................................................................19
3.1. Verschil in hartslagzones naarmate de testing........................................................................................19
Pagina | 2
, 3.2. Bepaling HF zones....................................................................................................................................20
Deel 4: training op maat............................................................................................................................... 22
1. Algemeen........................................................................................................................................................22
2. Definitie uithouding........................................................................................................................................22
2.1. voordelen van een uithoudingstraining...................................................................................................22
2.2. evidence based.........................................................................................................................................22
3. energieverbuik.................................................................................................................................................24
3.1. Het totale energieverbruik (TEE)..............................................................................................................24
3.1.1. basaal metabolisme..........................................................................................................................24
3.1.2. voedselverwerking...........................................................................................................................24
3.1.3. Extra fysieke activiteit.......................................................................................................................24
3.2. fysieke activiteit (algemeen)....................................................................................................................25
4. Impact extra energy expenditure....................................................................................................................25
5. recreatief: frequentie en regelmaat................................................................................................................26
Deel 5: periodisering.................................................................................................................................... 27
1. Plannen en periodiseren..................................................................................................................................27
1.1. soorten planning......................................................................................................................................29
1.2. types van conditionele periodisering.......................................................................................................29
1.3. Matveyev model.......................................................................................................................................30
1.4. Mesocyclus (3+1)......................................................................................................................................31
2. Program design...............................................................................................................................................32
2.1. Lactate treshold training model (LTTM)...................................................................................................32
2.1.1. Inspanningsverdeling week...............................................................................................................32
2.2. Polarized training model (PoTM).............................................................................................................33
2.2.1. Inspanningsverdeling week...............................................................................................................33
2.3. De verschillen tussen de modellen..........................................................................................................34
3. Intervaltraining...............................................................................................................................................35
3.1. uithouding bij intervaltraining..................................................................................................................35
3.1.1. adaptaties..........................................................................................................................................35
3.2. herstellen..................................................................................................................................................36
3.3. Types intervallen......................................................................................................................................36
3.4. hoe intervallen opstellen?........................................................................................................................36
3.5. concurrent training...................................................................................................................................37
3.6. tapering (algemeen).................................................................................................................................37
4. Cardio design = puzzelen.................................................................................................................................38
5. Hersteltijden....................................................................................................................................................38
Pagina | 3
