{"id":5,"date":"2024-04-03T23:27:36","date_gmt":"2024-04-03T20:27:36","guid":{"rendered":"https:\/\/sisu.ut.ee\/jooksmine\/sportlik-treening-ja-treenituse-tekkemehhanism\/"},"modified":"2024-04-03T23:27:45","modified_gmt":"2024-04-03T20:27:45","slug":"sportlik-treening-ja-treenituse-tekkemehhanism","status":"publish","type":"page","link":"https:\/\/sisu.ut.ee\/jooksmine\/sportlik-treening-ja-treenituse-tekkemehhanism\/","title":{"rendered":"Sportlik treening ja treenituse tekkemehhanism"},"content":{"rendered":"<p><span style=\"line-height: 1.6em\">Treeningu p\u00f5hialuseks on harjutamise ja puhkuse \u00f5ige vahekord. Treeningtegevus\u00a0 peab olema\u00a0 s\u00fcstemaatiline, k\u00fcllaldase mahu ja intensiivsusega. Teisalt on puhkus sama oluline kui treening. Kehalise pingutuse ajal langeb organismi t\u00f6\u00f6v\u00f5ime, mis on tingitud esmajoones organismi energiavarude kahanemisest. Treeningu l\u00f5ppedes algab taastumine, selle aja jooksul v\u00e4heneb (kaob) organismis v\u00e4simus. Taastumine ei toimu tavaliselt ainult endise t\u00f6\u00f6v\u00f5ime nivooni, vaid \u00fcletab selle. T\u00e4nu \u00fcletaastumisele on organismi saavutusv\u00f5ime ja energiavarud teatud aja v\u00e4ltel suuremad, kui enne pingutuse algust, seda fenomeni nimetatakse <\/span><strong style=\"line-height: 1.6em\">superkompensatsiooniks<\/strong>.<span style=\"line-height: 1.6em\">\u00a0<\/span><\/p>\n<p><span style=\"line-height: 1.6em\">Taastumisperioodil organismis tekkivad muutused on aluseks treenituse t\u00f5usule. Selline k\u00f5rgenenud saavutusv\u00f5ime tase ei p\u00fcsi aga kaua. Kui uut koormust ei j\u00e4rgne, langeb saavutusv\u00f5ime endisele tasemele.\u00a0 Samas, kui uus koormus tuleb liiga vara, enne taastumist eelnevast koormusest, siis organismi energiavarud hoopis v\u00e4henevad, mis v\u00f5ib kokkuv\u00f5ttes viia \u00fclev\u00e4simuseni ja seej\u00e4rel \u00fcletreenituseni.\u00a0 Seega s\u00f5ltub treeningu efektiivsus sellest, millisesse taastumisfaasi langeb j\u00e4rgmine koormus, mis on seotud\u00a0 treeningu iseloomuga, kuna organismi\u00a0 t\u00f6\u00f6v\u00f5ime komponendid taastuvad erinevalt. Treeneri ja sportlase \u00fclesandeks on koostada selline treeningplaan, mis tagaks sobiva\u00a0 koormuse ja puhkuse vahekorra ja on aluseks treenituse t\u00f5usule. Seega organismi kehaline v\u00f5imekus paraneb kui j\u00e4rgmine treeningkoormus langeb \u00fcletaastumis- ehk superkompensatsioonifaasi.<\/span><\/p>\n<p><\/p>\n<h3 style=\"text-align: center\"><strong>Treenituse tekkemehhanism l\u00e4bi superkompensatsiooni.<\/strong><\/h3>\n<p><span style=\"line-height: 1.6em\"><img loading=\"lazy\" decoding=\"async\" width=\"665\" height=\"384\" class=\"alignnone wp-image-21\" style=\"margin-left: auto;margin-right: auto\" src=\"https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/98\/joon2.png\" title=\"joon2.png\" alt=\"joon2.png\" srcset=\"https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/98\/joon2.png 665w, https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/98\/joon2-300x173.png 300w\" sizes=\"auto, (max-width: 665px) 100vw, 665px\"><\/span><\/p>\n<h3 style=\"text-align: center\">Erinevate treeningute planeerimise j\u00e4rgnevuse p\u00f5him\u00f5tted.<em style=\"line-height: 1.6em\">\u00a0<\/em><\/h3>\n<p><strong style=\"line-height: 1.6em\"><span style=\"text-decoration: underline\"><img loading=\"lazy\" decoding=\"async\" width=\"770\" height=\"271\" class=\"alignnone wp-image-22\" style=\"margin-left: auto;margin-right: auto\" src=\"https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/98\/joon3b.png\" title=\"joon3b.png\" alt=\"joon3b.png\" srcset=\"https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/98\/joon3b.png 770w, https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/98\/joon3b-300x106.png 300w, https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/98\/joon3b-768x270.png 768w\" sizes=\"auto, (max-width: 770px) 100vw, 770px\"><\/span><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Treeningu p\u00f5hialuseks on harjutamise ja puhkuse \u00f5ige vahekord. Treeningtegevus\u00a0 peab olema\u00a0 s\u00fcstemaatiline, k\u00fcllaldase mahu ja intensiivsusega. Teisalt on puhkus sama oluline kui treening. Kehalise pingutuse ajal langeb organismi t\u00f6\u00f6v\u00f5ime, mis on tingitud esmajoones organismi energiavarude kahanemisest. Treeningu l\u00f5ppedes algab taastumine, &#8230;<\/p>\n","protected":false},"author":37,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"class_list":["post-5","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/pages\/5","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/comments?post=5"}],"version-history":[{"count":1,"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/pages\/5\/revisions"}],"predecessor-version":[{"id":131,"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/pages\/5\/revisions\/131"}],"wp:attachment":[{"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/media?parent=5"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}