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| body | "
<h1> Here is your training plan///Dein individueller Trainingsplan.
:muscle:
# <h2> _Diagnose_
**Fiktives Beispiel:**
Beruf | Busfahrer
------------ | -------------
Alter | 40 Jahre
Körpergröße | 180 cm
Körpergewicht|85KG
Körperfettanteil|30 %
Blutdruck|141/90mmHG
***1.1 Biometrische Parameter***
Biometrischedaten| Ist-Zustand |Bewertung |Soll-Zustand
----- | ---------- | ----- | -----
Bodymaßindex | 26,2 kg/m2 | **Übergewichtig** | 18,5 - 24,9 kg/m2|
Körperfettanteil| 30% | **zu Hoch**|22 %- 28% |
***1.1.1Weitere Aspekte***
Der Kunde hat subjektive Beschwerden in Form von Rückenschmerzen. Trainingserfah-rung bringt der Kunde nicht mit. Der Kunde weist keine Beweglichkeitsdefiziete vor, spielt unregelmäßig eine Stunde pro Woche Fußball. Der Kunde wünscht sich vom Training, dass die Rückenschmerzen verschwinden beziehungsweise abschwächen, alltags-bewältigung und zusätzliche Gewichtsreduktion in Form von Muskelwachstum und bessere Kraft-Ausdauer. Ein Zeitbudget von 2 mal in der Woche steht zur Verfügung.
<h1> Your individual training plan. : brain:
: muscle:
# <h2> _Diagnosis_
** Fictional example: **
Profession | bus driver
------------ | -------------
Age | 40 years
Body size | 180 cm
Body weight | 85KG
Body fat percentage | 30%
Blood pressure | 141 / 90mmHG
*** 1.1 Biometric parameters ***
Biometric data | Actual state | assessment | target state
----- | ---------- | ----- | -----
Body dimension index | 26.2 kg / m2 | ** Overweight ** | 18.5 - 24.9 kg / m2 |
Body fat percentage | 30% | ** too high ** | 22% - 28% |
*** 1.1.1 Other aspects ***
The customer has subjective complaints in the form of back pain. The customer does not have any training experience. The customer has no mobility deficit and plays football for one hour a week. The customer wants the training that the back pain disappears or diminishes, everyday coping and additional weight reduction in the form of muscle growth and better strength endurance. A time budget of 2 times a week is available.
**2 Zielsetzung**
***2.1 Begründung der festgelegten Trainingsziele***
Durch Senkung des Körpergewichtes im Detail der Körperfettanteil, werden wir eine Senkung von 5 Kg erreichen was dazu führt, dass der Bodymaßindex von 26,2% (22-28% hoch) auf 24,6% sinkt, und das entspricht dem Normalbereich (18,5-24,9%),“Auch wenn das Ergebnis des BMI`s nicht immer herangezogen werden muss/darf“. Zusätzlich soll der Körperfettanteil von vorhanden 30% (>=28% sehr hoch), reduziert werden in den hohen bereich (>=22-28%). Durch den Abbau von 5KG des Gewichtes in einer Zeit von 12Wochen entspricht das ca.450g pro Woche. Im Normalfall ist es möglich 250-500g pro Woche zu verlieren. Hinzukommt eine Senkung des Blutdrucks von 10-15mmHg Systo-lisch und 5-10mmHg Dyastolisch. Die Rückenschmerzensenkung ist in Form der Ab-schätzung möglich. Der Kunde soll uns abschätzen wie stark die Schmerzen sind auf einer Skalar von 1-10. Die Schmerzen sollen bewertet werden. Anhand der Bewertung sehen wir eine Verbesserung.
***3Trainingsplanung(Makrozyklus) ***
| | Mesozyklus 1 | Mesozyklus 2 | Mesozyklus 3| Mesozyklus 4|
----------------- | -------------------- | ------------------ | ------------------- |-
Dauer| 6 Wochen| 6 Wochen| 6 Wochen| 6 Wochen
Trainingsziel| KA| KA| Hyp| KA
Trainingssystem| GK| GK| GK| GK|
Häufigkeit/Woche| 2| 2| 2| 2|
Übungen/Muskel |1-2| 1-2 |1-2| 1-2|
Sätze/Übungen| 1-2| 1-2 |1-2 |1-2
Intensität gering |50-70%| 50-70%| 50-70%| 50-70 %
Wiederholung| 25| 20| 12| 20
Satzpausen| 1min| 1min| 2-3min| 1min
KA= Kraftausdauer
GK= Ganzkörper
HYP= Hypertrophie
** 2 Objective **
*** 2.1 Reasons for the established training goals ***
By lowering the body weight in detail the body fat percentage, we will achieve a reduction of 5 kg, which leads to the body mass index falling from 26.2% (22-28% high) to 24.6%, and this corresponds to the normal range (18th , 5-24.9%), “Even if the result of the BMI does not always have to / may not be used”. In addition, the body fat percentage should be reduced from 30% (> = 28% very high) to the high range (> = 22-28%). By reducing the weight by 5kg in a period of 12 weeks, this corresponds to about 450g per week. Usually it is possible to lose 250-500g per week. In addition, there is a reduction in blood pressure of 10-15mmHg systolic and 5-10mmHg dyastolic. The lowering of back pain is possible in the form of an estimate. The customer should estimate how severe the pain is on a scalar of 1-10. The pain should be assessed. Based on the assessment, we see an improvement.
*** 3 Training planning (macro cycle) ***
| | Mesocycle 1 | Mesocycle 2 | Mesocycle 3 | Mesocycle 4 |
----------------- | -------------------- | ------------------ | ------------------- | -
Duration | 6 weeks | 6 weeks | 6 weeks | 6 weeks
Training goal | KA | KA | Hyp | KA
Training system | GK | GK | GK | GK |
Frequency / week | 2 | 2 | 2 | 2 |
Exercises / Muscle | 1-2 | 1-2 | 1-2 | 1-2 |
Sentences / exercises | 1-2 | 1-2 | 1-2 | 1-2
Intensity low | 50-70% | 50-70% | 50-70% | 50-70%
Repetition | 25 | 20 | 12 | 20
Pauses in sentences | 1min | 1min | 2-3min | 1min
KA = strength endurance
HYP = hypertrophy
# GK = whole body.
3.1 Begründung des erstellten Makrozyklus und die Periodisierung
Das Kraftausdauertraining wird zu 75% eingeplant und ein Hypertrophietraining wird zu 25% eingeplant. Das Ziel des Kunden ist es seine Kraftausdauer zu steigern, deshalb liegt der Fokus auf dem Kraftausdauertraining. Die ersten 12 Wochen werden im Kraftausdau-erbereich trainiert und damit ein neuer Reiz gesetzt werden kann, ist es wichtig einen Wechsel der Trainingsmethodik einzubauen. Ab der 12.Woche werden dann 6 Wochen im Hypertrophiebereich trainiert, Stichwort: Muskelwachstum zur Entgegenwirkung der Rückenschmerzen und Stabilisierung. Im Anschluss daran werden dann weitere 6 Wochen im Kraftausdauerbereich trainiert.
3.1 Justification of the created macro cycle and the periodization
The strength endurance training is planned for 75% and hypertrophy training is planned for 25%. The goal of the customer is to increase his strength endurance, so the focus is on strength endurance training. The first 12 weeks are trained in the strength endurance area and so that a new stimulus can be set, it is important to incorporate a change in training methodology. From the 12th week, 6 weeks of training in the hypertrophy area, keyword: muscle growth to counteract back pain and stabilization. This is followed by a further 6 weeks of endurance training.
3.1.1 Beschreiben Sie mit eigenen Worten die Druchführung der ILB-Methode inklusive des ILB-Test
Die ILB-Methodik ist eine Hilfe an die Herangehensweise der Intensitätsbestimmung beziehungsweise der Auswahl der richtigen Gewichte. In der Praxis ist es so, vor allem bei Anfängern, dass man sich an den Gewichten ausprobiert und sich nie so sicher dabei ist, ob man nun zu viel oder zu wenig Gewicht hat. Mit zu viel Gewicht erreicht man ein Übertraining, und mit zu wenig Gewicht keine Belastung. Damit man eine ungefähre Richtung des Intensität des Trainings und eine Auswahl an Gewichten hat, gibt es die ILB-Methode. Vom Beginner bis zum Fortgeschritten ist die Methodik eine Stütze zur individuellen Intensitätsbestimmung! Zur Anwendung der Methodik ist folgendes zu be-achten:
Der Kunde sollte schon mindestens 6 Wochen trainiert haben, bevor man den Test/Methodik durchführen kann. Wenn diese Voraussetzung erfüllt ist, dann geht es fol-gendermaßen weiter:
Der Kunde soll in dem Test an die maximale Wiederholungsanzahl herankommen. Wir führen den Test anhand der Wiederholungen und der Übungen so durch, wie im nach-hinein auch trainiert werden soll. Genauer bedeutet es, wenn wir den Test mit maximal 12 Wiederholungen durchführen, aufgrund eines Hypertrophietrainings, dann soll auch im nachhinein mit 12 Wiederholungen pro Satz trainiert werden. Nun wählen wir die Übungen aus, die auch später im Trainingsplan stehen und versuchen binnen 3 Probesätzen unser Gewicht so zu wählen, dass wir in dem 3. Satz nicht mehr und nicht weniger als 12 Wiederholungen erreichen. Manchmal ist auch noch ein 4. Probesatz nötig. Das wird mit jeder Übung durchgeführt die im Trainingsplan vorhanden ist. Wenn der Kunde die maximalen 12 Wiederholungen erfolgreich absolviert hat, wissen wir, dass das Gewicht zu den 12 Wiederholungen, sein Maximum ist. Seine 100%, denn mehr ging nicht. Im weite-ren Verlauf werden von den 100%, je nach Trainingserfahrungen, von 50-90% trainiert. Dieser Test wird alle 4-6 Wochen wiederholt. Haben wir einen 2er Split, muss der Test für jeden Split durchgeführt werden.
3.1.1 Describe in your own words the implementation of the ILB method including the ILB test
The ILB methodology is an aid to the approach of determining the intensity or selecting the right weights. In practice, especially with beginners, you try your hand at the weights and you are never so sure whether you have too much or too little weight. With too much weight you will overtrain, and with too little weight you will not strain. In order to have an approximate direction of the intensity of the training and a selection of weights, there is the ILB method. From beginner to advanced, the method is a support for individual intensity determination! The following must be observed when applying the methodology:
The customer should have trained for at least 6 weeks before the test / methodology can be carried out. If this requirement is met, then it continues as follows:
The customer should achieve the maximum number of repetitions in the test. We carry out the test based on the repetitions and the exercises in the same way as the training should be done afterwards. More precisely, it means that if we carry out the test with a maximum of 12 repetitions, due to hypertrophy training, then we should also train with 12 repetitions per set afterwards. Now we select the exercises that are also later in the training plan and try to choose our weight within 3 trial sets so that we do not achieve more or less than 12 repetitions in the third set. Sometimes a 4th trial set is also necessary. This is done with every exercise that is in the training plan. If the client has successfully completed the maximum 12 repetitions, we know that the weight for the 12 repetitions is their maximum. Its 100%, because more was not possible. In the further course of the 100%, depending on training experience, 50-90% will train. This test is repeated every 4-6 weeks. If we have a split of two, the test must be carried out for each split.
3.2 Aufwärmen, Mesozyklus, Abwärmen
3.2.1 Aufwärmen:
Durch das Aufwärmen erreichen wir eine Körperkerntemperatuerhöhung von ca. 37 auf 38 Grad. Dies bewirkt eine Zunahme der Druchblutung die für die Belastung benötigten Muskulatur, sodass sie besser mit Sauerstoff und Nährstoffen versorgt werden kann. Wenn der Körper aufgewärmt ist, dann dient dieser Prozess auch dem eigenen Schutz, also zur Verletzungsvorbeugung. Hinzu kommt die Psychische/mentale Einstellung. Durch das Aufwärmen, bereiten wir den Körper und unseren Geist auf die kommende Trainingseinheit vor. Wir entwickeln daurch eine positive Einstellung und fördern die Motivation. Ich empfehle für den Kunden, den Crosstrainer als Aufwärmprogramm. Durch seinen Beruf, ist er den ganzen Arbeitstag an den Sitz gefesselt und dadurch kommt der Körper nicht in Bewegung. Mit dem Aufwärmen am Crosstrainer soll das geändert werden um alle Extrimitäten in Bewegung zu setzen. Der Ablauf des Aufwärm-programms wird folgendermaßen aussehen:
5-10 Minuten aufwärmen (Je nach Verfassung des Kunden. Es soll den Kunden nicht ermüden, sondern vorbereiten, deshalb tendiere ich eher zu 5 Minuten).
3.2.2 Übungsvorstellung und Belastungsparameter
Übung | Sätze | Satzpausen| Wiederholungen
------ | ----- | ------ | ------
Bauchpresse(M)| 2| 1min| 25
Low Back| 2 |1min| 25
Latzug(M) |2 |1min |25
Brustpresse(M) |2 |1min| 25
Beinstrecker(M)| 2| 1min| 25
Beinbeuger(M) |2| 1min| 25
***(M)==Maschine***
3.2 Warm-up, mesocycle, warm-up
3.2.1 Warm up:
By warming up, we achieve a core temperature increase from approx. 37 to 38 degrees. This causes an increase in the blood flow to the muscles required for the exercise, so that they can be better supplied with oxygen and nutrients. When the body is warmed up, this process also serves to protect itself, i.e. to prevent injuries. Then there is the psychological / mental attitude. By warming up, we prepare the body and mind for the upcoming training session. We develop a positive attitude and encourage motivation. I recommend the cross trainer as a warm-up program for the customer. Because of his job, he is tied to his seat all day and the body does not move. With the warm-up on the cross trainer this should be changed in order to set all extremities in motion. The sequence of the warm-up program will look like this:
Warm up for 5-10 minutes (depending on the condition of the customer. It should not tire the customer, but prepare, so I tend to take 5 minutes).
3.2.2 Exercise concept and load parameters
Exercise | Sentences | Pauses in sentences | Repetitions
------ | ----- | ------ | ------
Abdominal press (M) | 2 | 1min | 25th
Low Back | 2 | 1min | 25th
Lat pulldown (M) | 2 | 1min | 25
Chest press (M) | 2 | 1min | 25th
Leg extension (M) | 2 | 1min | 25th
Hamstrings (M) | 2 | 1min | 25th
*** (M) == machine ***
![E6A9FE24-76C4-4C60-BA45-ADA9E3EBB494.jpeg]
3.2.3 Begründen Sie die Übungsauswahl im Hinblick auf die Trainingsziele
Bachpresse + Low Back gegen die Rückenschmerzen beziehungsweise zur Stabilisierung der Rücken- und Bauchmuseklatur.Durch die gebeugte Haltung beim Busfahren haben hauptsächlich eine Flexsion in der Wirbelsäule und durch die Übungen kommen erreichen wir eine Extension der Wirbelsäule. Der Latzug sorgt für eine weitere Stärkung des Rü-ckens und dazu wird die Brustpresse, zur Stabilisierung, angewendet. Um zusätzlich den gesamten Körper zu trainieren, beziehen wir die Beine mit ein. Die Kraftziele des Kunden sind, mehr Muskeln und besser Kraft-Ausdauer.
3.2.3 Justify the exercise selection with regard to the training goals
Bach press + Low Back against back pain or to stabilize the back and abdominal muscles. Due to the bent posture when driving the bus, mainly a flexion in the spine and through the exercises we achieve an extension of the spine. The lat pull-down provides a further strengthening of the back and the chest press is used for stabilization. In order to also train the entire body, we include the legs. The client's strength goals are more muscles and better strength endurance.
+<h3> 3.2.4 Begründung
Aktives Abwärmen. Durch das Abwärmen möchten wir die Herz-Kreislauffunktion her-unterregulieren. Zusätzlich erbringt uns das Abwärmen eine kürze Regenerationszeit und Verschleißerscheinungen des Körpers vorzubeugen. Lockeres Auslaufen ca. 10-15 Minu-ten auf dem Laufband um Abwechslung hineinzubringen. Dehnen der beanspruchten Musekllatur zur Senkung des Muskeltonus. Weiterhin kann noch zusätzliche passive Abwärmung durchgeführt werden, in dem der Kunde heiß badet, die Sauna nutz(nur ein-geschränkt), Solarium und Massagen genießt.
+ <h3> 3.2.4 Reason
Active warming up. By warming up we want to down-regulate the cardiovascular function. In addition, the warmth gives us a short regeneration time and prevents the body from showing signs of wear and tear. Loose running for about 10-15 minutes on the treadmill to bring in variety. Stretching the stressed muscles to lower muscle tone. Furthermore, additional passive warming can be carried out in which the customer bathes hot, uses the sauna (only to a limited extent), enjoys the solarium and massages.
@kiel91 @misterc" |
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hiveblocks