{"id":53,"date":"2016-10-21T23:24:17","date_gmt":"2016-10-21T22:24:17","guid":{"rendered":"http:\/\/home.uia.no\/krisbe11\/?page_id=53"},"modified":"2016-10-21T23:27:08","modified_gmt":"2016-10-21T22:27:08","slug":"oppgave-2-pt-praksis-ii","status":"publish","type":"page","link":"https:\/\/home.uia.no\/krisbe11\/oppgaver\/oppgave-2-pt-praksis-ii\/","title":{"rendered":"Oppgave 2: PT praksis II"},"content":{"rendered":"<div>\n<p>Navn personlig trener: Kristina Bergsvik<br \/>\nSpicheren treningssenter 11.10.16 kl 14:30<\/p>\n<p><strong>Informasjon om kunde:<\/strong><br \/>\nAlder: 20 \u00e5r<br \/>\nKj\u00f8nn: Mann<br \/>\nYrke: Fulltidstudent, \u00e5rsstudium idrett UIA<br \/>\nFritidsinteresser: Fotball, golf og idrett generelt<br \/>\nTreningsbakgrunn: Spilte aktivt fotball for 1,5 \u00e5r siden. Har ogs\u00e5 drevet en del med l\u00f8ping, sykling, h\u00e5ndball og litt styrketrening.<br \/>\nHelsetilstand: Ingen skader \u00e5 ta hensyn til.<br \/>\nKundens m\u00e5lsetting: \u00d8nsker \u00e5 trene styrke for \u00e5 bli fysisk sterkere samt forebygge skader. Vil gjerne kunne utf\u00f8re base\u00f8velsene markl\u00f8ft, kneb\u00f8y og benkpress med god teknikk.<\/p>\n<p><strong>Treningsplan<\/strong><br \/>\nTid til treningsdisposisjon: 2-3 \u00f8kter i uka, ca 1 time per \u00f8kt<br \/>\nPT-timer: 5 timer med meg som PT\u00a0 (nr.1:samtale, gjennomgang av base\u00f8velser der jeg ser p\u00e5 teknikk, nr.2: gjennomgang av \u00f8velser i treningsprogram1, nr.3: gjennomgang av \u00f8velser i treningsprogram2, nr.4: utf\u00f8relse av treningsprogram1, nr.5 utf\u00f8relse av treningsprogram2.<\/p>\n<p><strong>\u00d8ktplaner:<\/strong><\/p>\n\n\t\n\t\t<div class=\"gallery_clear\"><\/div> \n\t\t<div id=\"gallery_53_1\" class=\"photospace\"> \n\t\n\t\t\t<!-- Start Advanced Gallery Html Containers -->\n\t\t\t<div class=\"thumbs_wrap2\">\n\t\t\t\t<div class=\"thumbs_wrap\">\n\t\t\t\t\t<div id=\"thumbs_53_1\" class=\"thumnail_col \" >\n\t\t\t\t\t\t \n\t\t\t\t\t\t<ul class=\"thumbs noscript\">\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<li><a class=\"thumb\" href=\"https:\/\/home.uia.no\/krisbe11\/files\/2016\/10\/Program1periode11-400x477.png\" title=\"Program1periode1\" >\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/home.uia.no\/krisbe11\/files\/2016\/10\/Program1periode11-50x50.png\" alt=\"\" title=\"Program1periode1\" \/>\n\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div class=\"caption\">\n\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<li><a class=\"thumb\" href=\"https:\/\/home.uia.no\/krisbe11\/files\/2016\/10\/Program1periode2-400x477.png\" title=\"Program1periode2\" >\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/home.uia.no\/krisbe11\/files\/2016\/10\/Program1periode2-50x50.png\" alt=\"\" title=\"Program1periode2\" \/>\n\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div class=\"caption\">\n\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<li><a class=\"thumb\" href=\"https:\/\/home.uia.no\/krisbe11\/files\/2016\/10\/Program2periode1-378x500.png\" title=\"Program2periode1\" >\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/home.uia.no\/krisbe11\/files\/2016\/10\/Program2periode1-50x50.png\" alt=\"\" title=\"Program2periode1\" \/>\n\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div class=\"caption\">\n\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<li><a class=\"thumb\" href=\"https:\/\/home.uia.no\/krisbe11\/files\/2016\/10\/Program2periode2-382x500.png\" title=\"Program2periode2\" >\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/home.uia.no\/krisbe11\/files\/2016\/10\/Program2periode2-50x50.png\" alt=\"\" title=\"Program2periode2\" \/>\n\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div class=\"caption\">\n\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t\t\t<div class=\"photospace_clear\"><\/div>\n\t\t\t\t\t\t\t\t<a class=\"pageLink prev\" style=\"display:none\" href=\"#\" title=\"Previous Page\"><\/a>\n\t\t\t\t\t\t<a class=\"pageLink next\" style=\"display:none\" href=\"#\" title=\"Next Page\"><\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\n\t\t\t<!-- Start Advanced Gallery Html Containers -->\n\t\t\t<div class=\"gal_content\">\n\t\t\t\t\n\t\t\t\t<div class=\"slideshow-container\">\n\t\t\t\t\t<div id=\"loading_53_1\" class=\"loader\"><\/div>\n\t\t\t\t\t<div id=\"slideshow_53_1\" class=\"slideshow\"><\/div>\n\t\t\t\t\t<div id=\"caption_53_1\" class=\"caption-container\"><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t<\/div>\n\t\n\t<\/div>\n\t\n\t<div class=\"gallery_clear\"><\/div>\n\t\n\t\n\t\n\t<script type='text\/javascript'>\n\t\t\t\n\t\t\tjQuery(document).ready(function($) {\n\t\t\t\t\n\t\t\t\t\/\/ We only want these styles applied when javascript is enabled\n\t\t\t\t$('.gal_content').css('display', 'block');\n\t\t\t\t$('.thumnail_col').css('width', '181px');\n\t\t\t\t\n\t\t\t\t\/\/ Initialize Advanced Galleriffic Gallery \n\t\t\t\tvar gallery = $('#thumbs_53_1').galleriffic({ \n\t\t\t\t\tdelay:                     3500,\n\t\t\t\t\tnumThumbs:                 9,\n\t\t\t\t\tpreloadAhead:              9,\n\t\t\t\t\tenableTopPager:            0,\n\t\t\t\t\tenableBottomPager:         false,\n\t\t\t\t\timageContainerSel:         '#slideshow_53_1',\n\t\t\t\t\tcontrolsContainerSel:      '#controls_53_1',\n\t\t\t\t\tcaptionContainerSel:       '#caption_53_1',  \n\t\t\t\t\tloadingContainerSel:       '#loading_53_1',\n\t\t\t\t\trenderSSControls:          true,\n\t\t\t\t\trenderNavControls:         true,\n\t\t\t\t\tplayLinkText:              'Play Slideshow',\n\t\t\t\t\tpauseLinkText:             'Pause Slideshow',\n\t\t\t\t\tprevLinkText:              '&lsaquo; Previous Photo',\n\t\t\t\t\tnextLinkText:              'Next Photo &rsaquo;',\n\t\t\t\t\tnextPageLinkText:          '&rsaquo;',\n\t\t\t\t\tprevPageLinkText:          '&lsaquo;',\n\t\t\t\t\tenableHistory:              0,\n\t\t\t\t\tautoStart:                 \t0,\n\t\t\t\t\tenableKeyboardNavigation:\ttrue,\n\t\t\t\t\tsyncTransitions:           \t1,\n\t\t\t\t\tdefaultTransitionDuration: \t300,\n\t\t\t\t\t\t\n\t\t\t\t\tonTransitionOut:           function(slide, caption, isSync, callback) {\n\t\t\t\t\t\tslide.fadeTo(this.getDefaultTransitionDuration(isSync), 0.0, callback);\n\t\t\t\t\t\tcaption.fadeTo(this.getDefaultTransitionDuration(isSync), 0.0);\n\t\t\t\t\t},\n\t\t\t\t\tonTransitionIn:            function(slide, caption, isSync) {\n\t\t\t\t\t\tvar duration = this.getDefaultTransitionDuration(isSync);\n\t\t\t\t\t\tslide.fadeTo(duration, 1.0);\n\t\n\t\t\t\t\t\t\/\/ Position the caption at the bottom of the image and set its opacity\n\t\t\t\t\t\tvar slideImage = slide.find('img');\n\t\t\t\t\t\tcaption.width(slideImage.width())\n\t\t\t\t\t\t\t.css({\n\t\t\t\t\t\t\t\t\/\/'bottom' : Math.floor((slide.height() - slideImage.outerHeight()) \/ 2 - 40),\n\t\t\t\t\t\t\t\t'top' : slideImage.outerHeight(),\n\t\t\t\t\t\t\t\t'left' : Math.floor((slide.width() - slideImage.width()) \/ 2) + slideImage.outerWidth() - slideImage.width()\n\t\t\t\t\t\t\t})\n\t\t\t\t\t\t\t.fadeTo(duration, 1.0);\n\t\t\t\t\t\t\n\t\t\t\t\t},\n\t\t\t\t\tonPageTransitionOut:       function(callback) {\n\t\t\t\t\t\tthis.hide();\n\t\t\t\t\t\tsetTimeout(callback, 100); \/\/ wait a bit\n\t\t\t\t\t},\n\t\t\t\t\tonPageTransitionIn:        function() {\n\t\t\t\t\t\tvar prevPageLink = this.find('a.prev').css('display', 'none');\n\t\t\t\t\t\tvar nextPageLink = this.find('a.next').css('display', 'none');\n\t\t\t\t\t\t\n\t\t\t\t\t\t\/\/ Show appropriate next \/ prev page links\n\t\t\t\t\t\tif (this.displayedPage > 0)\n\t\t\t\t\t\t\tprevPageLink.css('display', 'block');\n\t\t\n\t\t\t\t\t\tvar lastPage = this.getNumPages() - 1;\n\t\t\t\t\t\tif (this.displayedPage < lastPage)\n\t\t\t\t\t\t\tnextPageLink.css('display', 'block');\n\t\t\n\t\t\t\t\t\tthis.fadeTo('fast', 1.0);\n\t\t\t\t\t}\n\t\t\t\t\t\n\t\t\t\t}); \n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\/**************** Event handlers for custom next \/ prev page links **********************\/\n\t\t\n\t\t\t\tgallery.find('a.prev').click(function(e) {\n\t\t\t\t\tgallery.previousPage();\n\t\t\t\t\te.preventDefault();\n\t\t\t\t});\n\t\t\n\t\t\t\tgallery.find('a.next').click(function(e) {\n\t\t\t\t\tgallery.nextPage(); \n\t\t\t\t\te.preventDefault();\n\t\t\t\t});\n\t\t\n\t\t\t});\n\t\t<\/script>\n\t\t\n\t\t\n<p>&nbsp;<\/p>\n<p><strong>Min vurdering av \u00f8ktene:<\/strong><\/p>\n<p>Jeg har satt opp en treningsplan for to m\u00e5neder frem i tid for PT-kunden min.\u00a0Jeg har valgt \u00e5 periodisere treningen innenfor en m\u00e5ned for st\u00f8rst mulig treningseffekt ved \u00e5 gradvis \u00f8ke antall sett og\/eller repetisjoner uke for uke. Derfor har jeg delt i periode 1 og 2 der den f\u00f8rste perioden omfatter de fire f\u00f8rste ukene og den andre perioden de siste fire ukene.<br \/>\n<strong>PERIODE 1<\/strong><br \/>\nUke1 2*12<br \/>\nUke2 3*8<br \/>\nUke3 3*10<br \/>\nUke4 4*6<\/p>\n<p><strong>PERIODE 2<\/strong><br \/>\nUke5 2*12<br \/>\nUke6 3*10<br \/>\nUke7 4*8<br \/>\nUke8 4*6<\/p>\n<p>Jeg har satt opp to fullkroppsprogram for trening p\u00e5 helsestudio. Disse programmene trener de samme muskelgruppene, men ved \u00e5 ha to programmer \u00e5 bytte p\u00e5 vil ikke treningen oppleves s\u00e5 ensformig. \u00d8ktplanene er tilpasset en som er \u00e5 regne om nybegynner i forhold til styrketrening, men likevel har litt erfaring. I programmene er det fokus p\u00e5 base\u00f8velser og \u00f8velser som trener store muskelgrupper, men jeg har ogs\u00e5 med enkelte isolasjons\u00f8velser for \u00e5 f\u00e5 hele kroppen med i \u00f8ktene. \u00d8ktene starter med generell oppvarming i form av roing p\u00e5 romaskin, etterfulgt av kroppsvekts\u00f8velser for hele kroppen der de f\u00f8rste og st\u00f8rste \u00f8velsene innledes med et oppvarmingssett (spesiell oppvarming) p\u00e5 lette vekter.<\/p>\n<p>Med hensyn til at kunden har trent litt styrke tidligere, men ogs\u00e5 trener mye p\u00e5 skolen og i tillegg driver med fysisk aktivitet p\u00e5 fritiden, har jeg valgt \u00e5 legge opp til at kunden trener 1t 2-3 ganger i uken. Det var ogs\u00e5 dette som var kundens \u00f8nske.<\/p>\n<p>Jeg har kun satt opp belastningen for f\u00f8rste uke i treningsplanen. Dette har jeg gjort sammen med kunden p\u00e5 PT timene. Ved \u00e5 pr\u00f8ve ut, observere og ha dialog med kunden har vi funnet frem til en belastning p\u00e5 de forskjellige \u00f8velsene som passet til 2 sett * 12 repetisjoner. Etter endt sett er kunden sliten, men med flere reps i tanken (ikke til failure).<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Navn personlig trener: Kristina Bergsvik Spicheren treningssenter 11.10.16 kl 14:30 Informasjon om kunde: Alder: 20 \u00e5r Kj\u00f8nn: Mann Yrke: Fulltidstudent, \u00e5rsstudium idrett UIA Fritidsinteresser: Fotball, golf og idrett generelt Treningsbakgrunn: Spilte aktivt fotball for 1,5 \u00e5r siden. Har ogs\u00e5 drevet &hellip; <a href=\"https:\/\/home.uia.no\/krisbe11\/oppgaver\/oppgave-2-pt-praksis-ii\/\">Les videre <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1228,"featured_media":0,"parent":11,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"_links":{"self":[{"href":"https:\/\/home.uia.no\/krisbe11\/wp-json\/wp\/v2\/pages\/53"}],"collection":[{"href":"https:\/\/home.uia.no\/krisbe11\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/home.uia.no\/krisbe11\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/home.uia.no\/krisbe11\/wp-json\/wp\/v2\/users\/1228"}],"replies":[{"embeddable":true,"href":"https:\/\/home.uia.no\/krisbe11\/wp-json\/wp\/v2\/comments?post=53"}],"version-history":[{"count":3,"href":"https:\/\/home.uia.no\/krisbe11\/wp-json\/wp\/v2\/pages\/53\/revisions"}],"predecessor-version":[{"id":62,"href":"https:\/\/home.uia.no\/krisbe11\/wp-json\/wp\/v2\/pages\/53\/revisions\/62"}],"up":[{"embeddable":true,"href":"https:\/\/home.uia.no\/krisbe11\/wp-json\/wp\/v2\/pages\/11"}],"wp:attachment":[{"href":"https:\/\/home.uia.no\/krisbe11\/wp-json\/wp\/v2\/media?parent=53"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}