{"id":7,"date":"2024-04-03T23:27:36","date_gmt":"2024-04-03T20:27:36","guid":{"rendered":"https:\/\/sisu.ut.ee\/jooksmine\/vastupidavuse-arendamine\/"},"modified":"2024-05-30T09:28:55","modified_gmt":"2024-05-30T06:28:55","slug":"vastupidavuse-arendamine","status":"publish","type":"page","link":"https:\/\/sisu.ut.ee\/jooksmine\/vastupidavuse-arendamine\/","title":{"rendered":"Vastupidavuse arendamine"},"content":{"rendered":"

\"\"Vastupidavuse spordialaga tegeleva sportlase tee tippu n\u00f5uab aastatepikkust t\u00f6\u00f6d ning see protsess saab olla edukas kui tuntakse ja peetakse kinni vastupidavuse arendamise p\u00f5him\u00f5tetest. <\/span>Treeningprotsessis, nagu igasuguses pedagoogilises protsessis, rakenduvad sellised \u00fcldpedagoogilised printsiibid nagu j\u00e4rkj\u00e4rgulisus, s\u00fcstemaatilisus, j\u00f5ukohasus, teadlikkus, individuaalsus jt. K\u00f5rget saavutusv\u00f5imet vormitakse kannatlikult ja kaua. Vastupidavuse arendamine on eelk\u00f5ige aeroobse t\u00f6\u00f6v\u00f5ime ja tugiliikumisaparaadi v\u00f5imekuse parandamine ehk kehalist tegevust teenindavate ja t\u00e4ideviivate mehhanismide arendamine eesm\u00e4rgiga, et j\u00e4tkuks energiat kogu distantsiks ja tugiliikumisaparaat suudaks selle t\u00f6\u00f6 \u00e4ra teha. Treeningu alguseks peab eelmise treeningu v\u00e4simus olema p\u00f5hiliselt kadunud. Vastupidavuse arendamisel m\u00e4ngib peamist rolli aeroobne treening ning tulemuslikkuses aeroobne t\u00f6\u00f6v\u00f5ime. Aeroobne t\u00f6\u00f6v\u00f5ime iseloomustab organismi v\u00f5imet kindlustada t\u00f6\u00f6tavaid organeid, eelk\u00f5ige t\u00f6\u00f6tavaid lihaseid, v\u00f5imalikult suure hulga hapnikuga, mida hinnatakse maksimaalse hapniku tarbimise j\u00e4rgi. \u00a0<\/span><\/p>\n

Erineva iseloomuga treeningute protsentuaalne jaotus aastaringses treeningus.<\/h3>\n

\"joon4b.png\"<\/span><\/h3>\n

NSVL 8 meespikamaajooksja treeningkokkuv\u00f5te 1977-1979.<\/p>\n\n\n\n\n\n\n\n\n
\u00dcldkilometraa\u017e<\/strong><\/td>\n\n

6947 km<\/strong><\/p>\n<\/td>\n<\/tr>\n

Aeroobne \u00a0tsoon<\/td>\n\n

5 551 km<\/p>\n<\/td>\n<\/tr>\n

Sega \u00a0(aeroobne\u2013anaeroobne <\/span>tsoon)<\/td>\n\n

972 km<\/p>\n<\/td>\n<\/tr>\n

Anaeroobne \u00a0tsoon<\/td>\n\n

424 km<\/p>\n<\/td>\n<\/tr>\n

5 000m tulemus<\/td>\n\n

13.25,1<\/p>\n<\/td>\n<\/tr>\n

10 000m tulemus<\/td>\n\n

28.00,3<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

<\/h2>\n

<\/h2>\n

Maksimaalne hapniku tarbimine (MHT ehk VO2 max)<\/strong> on suurim hapniku hulk, mida organism suudab pingelise lihast\u00f6\u00f6 ajal kasutada ja seda n\u00e4itajat oleks vajalik igal jooksus\u00f5bral enda kohta teada. Hapniku tarbimisv\u00f5ime koosneb peamiselt kolmest tegurist: s\u00fcdame l\u00f6\u00f6giv\u00f5imest (s\u00fcdame l\u00f6\u00f6gisagedus \u00a0x s\u00fcdame l\u00f6\u00f6gimaht), kopsumahust ning lihaste v\u00f5imest hapniku kasutada. Maksimaalse hapniku tarbimise taseme p\u00f5hjal on v\u00f5imalik v\u00e4lja t\u00f6\u00f6tada \u00a0sobilik treeningprogramm. Aeroobne t\u00f6\u00f6v\u00f5ime on otseselt seotud \u00a0tervisega, mida madalam on aeroobne t\u00f6\u00f6v\u00f5ime, seda v\u00e4hem suudetakse teha nii f\u00fc\u00fcsilist kui vaimset t\u00f6\u00f6d. Seet\u00f5ttu peaks enne jooksutreeningute juurde asumist, p\u00f6\u00f6rduma perearsti poole, kes vaatab\u00a0 \u00fcle teie tervisliku seisundi\u00a0 ja laseb m\u00e4\u00e4rata maksimaalse hapniku tarbimise.<\/p>\n

\"nb.png\"Tervisesportlane ei\u00a0\u00a0pea niipalju treenima kui v\u00f5istlussportlane.<\/h4>\n

Eelpool toodust l\u00e4htudes on vastupidavuse paranemise v\u00f5tmek\u00fcsimuseks aeroobse t\u00f6\u00f6v\u00f5ime t\u00f5stmine, mis v\u00e4ljendub aeroobse ja anaeroobse l\u00e4ve <\/span>kiiruste<\/strong> t\u00f5usus ning maksimaalse hapniku tarbimise<\/strong> (MHT) suurenemises. Et l\u00e4vekiiruste t\u00f5us on saavutatav vaid m\u00f5\u00f5duka intensiivsusega suuremamahulise treeningu abil, siis h\u00f5lmavad aeroobsed treeninguvahendid pikamaajooksja aastaringses treeningus protsentuaalselt suurima osa.<\/p>\n

Maksimaalne hapniku tarbimine<\/strong> (ml\/kg\/min) erineva sportliku taustaga inimestel (Paunonen\u00a0 ja Antilla\u00a0 2007):<\/p>\n

    \n
  • Vastupidavusala tippsportlane (mees): 80\u201390<\/span><\/li>\n
  • Vastupidavusala tippsportlane (naine): 70\u201380<\/span><\/li>\n
  • Harrastussportlane 10km aeg 40min: 60<\/span><\/li>\n
  • Harrastussportlane 10km aeg 50min: 50<\/span><\/li>\n
  • Harrastussportlane 10km aeg 60min: 40<\/span><\/li>\n
  • 40 \u2013 45 aastane mees: 38<\/span><\/li>\n
  • 40 \u2013 45 aastane naine: 33<\/span><\/li>\n
  • Treenimata isik (trepist \u00fcles minnes hingeldab): 25<\/span><\/li>\n<\/ul>\n

    <\/h2>\n

    Kehalise t\u00f6\u00f6v\u00f5ime lihtne hindamine \u2013 Cooperi test<\/strong><\/h2>\n
      \n
    • Testi p\u00f5hjal m\u00f5\u00f5detakse 12 minuti jooksul (k\u00f5ndides, s\u00f5rkides v\u00f5i joostes) l\u00e4bitud maa pikkus meetrites.<\/li>\n
    • Testi ei tohiks teha p\u00e4ris \u201d tugitoolist\u201d t\u00f5ustes. Vajalik on eelnev m\u00f5nen\u00e4dalane treening.<\/li>\n
    • Testi p\u00f5hjal\u00a0 hinnatakse t\u00f6\u00f6v\u00f5ime tase ja jaotakse see 5 r\u00fchma: v\u00e4ga hea,hea,rahuldav,n\u00f5rk, v\u00e4ga n\u00f5rk, seda nii meeste kui\u00a0naiste puhul.<\/li>\n
    • T\u00f6\u00f6v\u00f5ime paranemise hindamiseks on soovitav korrata testi 2\u20133 korda aastas.<\/li>\n<\/ul>\n

      MEHED<\/h3>\n\n\n\n\n\n\n\n\n
      \u00a0alla 30 a.<\/strong><\/td>\n30-39 a.\u00a0<\/strong><\/td>\n40-49 a.\u00a0<\/strong><\/td>\n\u00fcle 50 a.\u00a0<\/strong><\/td>\nTULEMUS\u00a0<\/strong><\/td>\n<\/tr>\n
      \u00a0\u00fcle 2 800m<\/td>\n\u00a0\u00fcle 2 700m<\/td>\n\u00a0\u00fcle 2 500m<\/td>\n\u00a0\u00fcle 2 300m<\/td>\n\u00a0V\u00c4GA HEA<\/td>\n<\/tr>\n
      \u00a0\u00fcle 2 400m<\/td>\n\u00a0\u00fcle 2 200m<\/td>\n\u00a0\u00fcle 2 000m<\/td>\n\u00a0\u00fcle 1 900m<\/td>\n\u00a0HEA<\/td>\n<\/tr>\n
      \u00a0\u00fcle 2 000m<\/td>\n\u00a0\u00fcle 1 800m<\/td>\n\u00a0\u00fcle 1 600m<\/td>\n\u00a0\u00fcle 1 500m<\/td>\n\u00a0RAHULDAV<\/td>\n<\/tr>\n
      \u00a0\u00fcle 1 600m<\/td>\n\u00fcle 1 500m<\/td>\n\u00a0\u00fcle 1 300m<\/td>\n\u00a0\u00fcle 1 200m<\/td>\n\u00a0N\u00d5RK<\/td>\n<\/tr>\n
      \u00a0alla 1 600m<\/td>\n\u00a0alla 1 500m<\/td>\n\u00a0alla 1 300m<\/td>\n\u00a0alla 1 200m<\/td>\n\u00a0V\u00c4GA N\u00d5RK<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

      NAISED<\/h3>\n\n\n\n\n\n\n\n\n
      \u00a0alla 30 a.<\/strong><\/td>\n30-39 a.\u00a0<\/strong><\/td>\n40-49 a.\u00a0<\/strong><\/td>\n\u00fcle 50 a.\u00a0<\/strong><\/td>\nTULEMUS\u00a0<\/strong><\/td>\n<\/tr>\n
      \u00a0\u00fcle 2 600m<\/td>\n\u00a0\u00fcle 2 400m<\/td>\n\u00a0\u00fcle 2 300m<\/td>\n\u00a0\u00fcle 2 100m<\/td>\n\u00a0V\u00c4GA HEA<\/td>\n<\/tr>\n
      \u00a0\u00fcle 2 100m<\/td>\n\u00a0\u00fcle 2 000m<\/td>\n\u00a0\u00fcle 1 900m<\/td>\n\u00a0\u00fcle 1 600m<\/td>\n\u00a0HEA<\/td>\n<\/tr>\n
      \u00a0\u00fcle\u00a01 800m<\/td>\n\u00a0\u00fcle 1 600m<\/td>\n\u00a0\u00fcle 1 500m<\/td>\n\u00a0\u00fcle 1 300m<\/td>\n\u00a0RAHULDAV<\/td>\n<\/tr>\n
      \u00a0\u00fcle 1 400m<\/td>\n\u00a0\u00fcle 1 300m<\/td>\n\u00a0\u00fcle 1 100m<\/td>\n\u00a0\u00fcle 1 000m<\/td>\n\u00a0N\u00d5RK<\/td>\n<\/tr>\n
      \u00a0alla 1 400m<\/td>\n\u00a0alla 1 300m<\/td>\n\u00a0alla 1 100m<\/td>\n\u00a0alla 1 000m<\/td>\n\u00a0V\u00c4GA N\u00d5RK<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

      \u00a0<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

      Vastupidavuse spordialaga tegeleva sportlase tee tippu n\u00f5uab aastatepikkust t\u00f6\u00f6d ning see protsess saab olla edukas kui tuntakse ja peetakse kinni vastupidavuse arendamise p\u00f5him\u00f5tetest. Treeningprotsessis, nagu igasuguses pedagoogilises protsessis, rakenduvad sellised \u00fcldpedagoogilised printsiibid nagu j\u00e4rkj\u00e4rgulisus, s\u00fcstemaatilisus, j\u00f5ukohasus, teadlikkus, individuaalsus jt. K\u00f5rget …<\/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-7","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/pages\/7","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=7"}],"version-history":[{"count":2,"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/pages\/7\/revisions"}],"predecessor-version":[{"id":185,"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/pages\/7\/revisions\/185"}],"wp:attachment":[{"href":"https:\/\/sisu.ut.ee\/jooksmine\/wp-json\/wp\/v2\/media?parent=7"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}