planificacion de la preparacion fisica

8/6/2019 Planificacion de La PREPARACION FISICA

1/33


2/33

NITGKMK_ MC KO]SKEJ^KOJG> A]DIE AC@CGJGI


3/33

IDNC]JQI ASGMK@CG]KE

KS@CG]KT I @CNITKE CE

TCGMJ@JCG]I MCE MCVIT]J_]K


4/33

AKO]ITC_ [SC EI MC]CT@JGKG

TCGMJ@JCG]IMCVIT]JQI

OIGMJOJG A_JOK

]OGJOK]O]JOK

OKVKOJMKMC_V_JOIEHJOK_

I]TI_ AKO]ITC_>

CMKM_CRI

Kej`cg}kojgMcsokgsi

Oigmjojigcsk`djcg}kecs% c}o'


5/33

_ig gkstcheks i git`ks hcgctkecs mc itjcg}kojg vto}jok{c gis jgmjokg oi`i kvejokt eis cs}`eis mccg}tcgk`jcg}i'

_c oeksjajokg cg

;' Vtjgojvjis mc csact~i

4' Vtjgojvjis mc ojoej~kojg?' Vtjgojvjis mc csvcojajojmkm


6/33

VTJGOJVJI_MC C_ASCT^I

VTJGOJVJI_MC

OJOEJ^KOJG

VTJGOJVJI_ MCC_VCOJKEJ^KOJG

Sgjmkm agojigke

@e}jek}ctkejmkm

Jgotc`cg}ivtihtcsjqi mcecsact~i'

_idtcokthk

Qktjcmkm

Oig}jgjmkm

vctjimj~kojg

Csvcojajojmkm

Jgmjqjmkej~kojg

]tkgsactcgojk


7/33

VTC]C@VITKMK OI@VC]JOJG

qie`cg jg}cgsjmkm

jg}cgsjmkm qie`cg


8/33

OIG]CR]I CQKESKOJG JGJOJKE> ]cs} asjois ajobk `mjok

IDNC]JQI_> VKTK [S CG]TCGKT9 Vktk `cnitkt eistcse}kmis mcvit}jqis

OIG]CGJMI_> [S CG]TCGKT9 Okejmkmcs Asjoks

@C]IMIEIHK> O`i cg}tcgkt9

Vtjgojvjis mc cg}tcgk`jcg}i -Eczcs mc kmkv}kojg

Cqkekojg> oi`vtidkt eis tcse}kmis vktk tc}i`kt ce vtiocsi]cs}asjois

Tckejmkm idnc}jqkTcotsis `k}ctjkecsz b`kgis'


9/33

@kotiojoei i ojoei kgkeVtc}c`vitkmk- }c`vitkmk- mcsokgsi ko}jqi@csiojoei> }tcs% ok}ti i ojgoi sc`kgks' "dei{c* Cs}kdecocg ek ithkgj~kojg mc eis mjs}jg}is `jotiojoeis {c ei

oi`vigcg' ]jvis> cg}tkg}c-mcskttieekmit-cs}kdjej~kmit-tchcgctkmit

@jotiojoei> sc`kgks mc cg}tcgk`jcg}i' Cs}kdecocg ek ithkgj~kojg mc eks mjs}jg}ks scsjigcs {c ek

oi`vigcg ]jvis> htkmke-tcovctkmit-obi{c-oittjcg}c

_csjg ]jvis cg agojg mce idnc}jqi vtc}cgmjmi> tcovctkojg% kg}cgj`jcg}i%

mcskttieei oig okthk htkgmc% okthk cr}tc`k% obi{c' Cs}kdecocg ek ithkgj~kojg mc eks mjs}jg}ks scsjigcs {c ek oi`vigcg'

]ktcks i cnctojojis> kgke}joks% jg}chtkmks'NITGKMK_ MC KO]SKEJ^KOJG> A]DIE AC@CGJGI


10/33

Oigocv}i> schg Htissctc} ke' s`k vigmctkmk mc }imks eksokejmkmcs `i}tjocs "oitvitkecs* j`vit}kg}cs vktk cetcgmj`jcg}i z s tckej~kojg k }tkqs mc eis k}tjd}is mc ekvctsigkejmkm'

O'A' CG CE A]DIE0 #A,#Q,#T,#AECR,#Oiit,#C{je'

Ek O'A' cs} svcmj}kmk k eks Eczcs mc kmkv}kojg z vtjgojvjis

mce Cg}tcgk`jcg}i mcvit}jqi'



11/33

Okejmkmcs Asjoks Dsjoks> act~k%qceiojmkm% tcsjs}cgojk z aecrjdjejmkm'

Okejmkmcs Asjoks Oiitmjgk}jqks>oiitmjgkojg z c{jejdtji

Okejmkm Asjok tcse}kg}c> Khjejmkm



12/33

Oigmjojg Asjok Hcgctke> }jcgc oi`i idnc}jqi ce mcskttieeigjait`c mc }imks eks okejmkmcs asjoks' Gis vct`j}c }cgctg gjqce dsjoi {c cg ce a}ti gis qk k vct`j}jt ce mcskttieei`rj`i cg gk csvcojkejmkm mcvit}jqk' A]DIE Vctimimc Vtc}c`vitkmk'

Oigmjojg asjok csvcojke> cs} cgaiokmk vktk ce mcskttieei

mc eks crjhcgojks asjoks mc ek csvcojkejmkm cg ek {c scoi`vj}c' A]DIE Vctimi mc Oi`vc}jojg


13/33

Cmkm mce mcvit}js}k> okmk htvi mc cmkm }jcgc gksvkt}joektjmkmcs z gis idnc}jqis csvcoajois'

Vi}cgojke hcg}joi mce mcvit}js}k> migmc `s jgaezc cs ekvtcmjsvisjojg mc eis thkgis z sjs}c`ks vktk tcovctktscmce csact~i'

Oiitmjgkojg mc eis `cokgjsìs mc mcojsjg z oig}tie>htkmi mc mcskttieei mce _GO mcvcgmc {c ce mcvit}js}kmjsvighk mc `kzit i `cgit okvkojmkm mc cncoojgì}tj~'

Htkmi mc mcskttieei mc eks okejmkmcs vs{joks z qiej}jqks>

jgaezcg gi}kdec`cg}c cg ek ì}jqkojg vktk ek oigscoojgmc eihtis' ]jc`vi mc cg}tcgk`jcg}i i bjs}itjke mc cg}tcgk`jcg}i' I}tis> kej`cg}kojg% mcsokgsi% oigmjojigcs k`djcg}kecs%

`c}citiehjoks% }cttcgi mc nchi



14/33

NITGKMK_ MC KO]SKEJ^KOJG> A]DIE AC@CGJGI Vkt}jmi> Cjdkt>6K}e'@ek k>;


15/33

act~k tcsjs}cgojk qceiojmkm K`vej}m mc`iqj`jcg}i"aecrjdjejmkm*

Oiitmjgkojgz Khjejmkm

A' @rj`k Kctdjok>Okvkojmkm z

vi}cgojk

Q' Tckoojg

okvkojmkmkocectkojg

@iqjejmkmkt}joektCeks}jojmkm`soekt

Act~kcrveisjqk

Kgkctdjok>Eo}jok zkeo}jok

"okvkojmkmz vi}cgojk*

Q' Mcsvek~k`jcg}i

A'tcsjs}cgojk

Q' hcs}ke



16/33

Mjs}tjdojg mc eis csact~is cg a}dievkt}jmi Nchi nhkmit @ktobk Okttctk

:6 jg 16`jg 46#-=6# ? L` 8 L`

Ecg}kkctdjok1=#

Ke}ctgkgojk mc vctimismc dknk z ke}k jg}cgsjmkm

@imctkmkkgkctdjok

4=#CG]TCGK@JCG]I VITOIG]TK_]C

Tvjmkkeo}jok;=#


17/33

Ce a}die sc oktko}ctj~k vit ko}jqkojigcs mc }jvi jg}ct`j}cg}c {c sig% cg s`kzitk crveisjqks

_chg g cs}mji tckej~kmi vit @i`dkcts}> Ce ??# mc eks koojigcs mc nchi }jcgcg gk mtkojg mc ;3 i `cgis% ei {c

eecqk k oeksjajokt ce A}die mc ke}i gjqce oi`i gnchi mc }jvi crveisjqi

ASCT^K> CEC@CG]I OCG]TKE MCE CG]TCGK@JCG]I@IMCTGI MCE)K AS]DIEJ_]K

CG]TCGK@JCG]I VIT OIG]TK_]C> ke}ctgkgojk mc vctimis oit}is mc`soekojg "3 k 46 z mc tcovctkojg ko}jqk oig dkeg*


18/33

;' @cnitkt ce tcgmj`jcg}i mcvit}jqi

4' Vtcqcgojg mc ecsjigcs z }tkdknioi`vcgsk}itji'



19/33

Ko}jqjmkm oi`vc}j}jqk jg}ct`j}cg}c mc ke}k jg}cgsjmkm z `zqktjkmk% sjhjcgmi k _cjtei z Mi`ghc~% mjs}jghj`is>%

mjs}jghj`is> Act~k mc mcsvek~k`jcg}is Act~k mc _ke}is Act~k mc hievcis Act~k mc eobk



20/33

Act~k hcgctke> > cnctojojis hcgctkecs }imk ek`soek}tk%

Act~k mjtjhjmk> > cnctojojis mjtjhjmis `soeisj`vejokmis% a}die> hc`cei% seci z okmtocvs'

Act~k csvcojke> cnctojojis oig gk cs}to}tksj`jekt k gcs}ti mcvit}c oi`djgkmis oigkoojigcs }ogjoks' Cn> ? ske}is qkeeks,oigmoojg ,sekeig, vktcm , tc`k}c'

Act~k oi`vc}jojg> vkt}jmis vtivjk`cg}cmjobis% sj}kojigcs mc nchi ;r;% 4r;% 4r4% ?r4c}o'

NITGKMK_ MC KO]SKEJ^KOJG _IDTC A]DIE AC@CGJGI


21/33

crjs}cg mjactcgojks cg ek kmkv}kojg kecnctojoji asjoi cg}tc ce bi`dtc z ek`nct9


22/33

Eks `nctcs }jcgcg `cgit }k`ki% }keek z vcsi }i}ke {c eis bi`dtcs' Eis ako}itcsbitìgkecs sig eis mc}ct`jgkg}cs mc mjobk mjactcgojk> Vcsi sci jgactjit% g `kzitvitocg}knc htksi z `cgit `ksk `khtk "ejdtc mc htksk*'

Ce `kzit vcsi htksi mjajoe}k ek vto}jok mcvit}jqk% k`cg}kgmi ek ak}jhk z tcmojcgmiek ì}tjojmkm'

Ek oigs}j}ojg mce octvi mc ek `nct sc mjactcgojk mc ek mce qktg vits `kzitmjs}tjdojg mc ek htksk cg he}cis% `k`ks% okmctks z vkt}c svctjit mc eis `seis'

Vtcscg}kg vceqjs `s kgobks z `cgis vtiagmks% `kzit kghekojg mce a`t%z gk `kzit otqk}tk mc ek oie`gk qct}cdtke k gjqce e`dkt{c mjajoe}kce }tkdkni oig okthks'

Ek crjs}cgojk ti}kojg jg}ctgk "qkehi* cg timjeeks k`cg}k ce tjcshi mc jgcs}kdjejmkmoig gk `kzit jgojmcgojk mc ecsjigcs cg ce ejhk`cg}i ot~kmi kg}ctjit% sgmti`csacìtivk}cektcs z atko}tks mc cs}ts'

Oi`visjojg Oitvitke @nct QktgVcsi htksi 46-43# ;4-;1#Vcsi `khti 46-43# ?3-=6#



23/33

Agmk`cg}ke`cg}c sig ako}itcs kgk}`jois eis {c j`vigcg eks ej`j}kojigcsoktmjiqksoektcs>

Ek `nct }jcgc g `cgit mcskttieei mc ek oknk }itojok z g oitk~g `s vc{ci%`cgit okg}jmkm mc skghtc z qie`cg sjs}ejoi "okg}jmkm mc skghtc {c crvesk ceoitk~g okmk qc~ {c sc oig}tkc vktk jhke mc`kgmk mc irjhcgi*'

_ atcocgojk oktmjkok " veskojg mce oitk~g vit `jg}i*%vit }kg}i% qk k sct `kzit'

Cg oigscocgojk }jcgcg g `cgit hks}i oktmjkoi "HO 0 qie`cg sjs}ejoi r Atcocgojkoktmjkok

Ek `nct vtcscg}k `cgit oigocg}tkojg mc bc`iheidjgk cg skghtc ";3# `cgis* z mceg`cti mc bc`k}cs% ei {c c{jqkec k gk `cgit okvkojmkm mc }tkgsvit}c mceirjhcgi skghgci'

]imi ceei% qk k oigmjojigkt ce mcskttieei mc ek TC_J_]CGOJK

Atcocgojk oktmjkok cg tcvisi@nct Bi`dtc

_cmcg}ktjk Ko}jqk _cmcg}ktji Ko}jqi86-26 ev` @s mc 36 ev` 16-86 ev` ?3-=6 ev`


24/33

`cgit mcskttieei mc ek oknk }itojok z `cgit }cnjmiveìgkt'

`cgit okvkojmkm veìgkt }i}ke "csvkoji cg eisveìgcs vktk tcojdjt ce kjtc*' Vktk vimct `kg}cgct jhkeqcg}jekojg sc qctk idejhkmk k k`cg}kt s atcocgojk tcsvjtk}itjk" g`cti mc tcsvjtkojigcs vit `jg}i*'



25/33

Ek `nct mcvit}js}k }jcgc `cgit okvkojmkm mcvtimojt okeit% vcti s `kzit vitocg}knc mc htksksdo}gck ec oigajctc g `kzit kjsek`jcg}i

}t`joi' Vtcscg}k gk `kzit tcsjs}cgojk ithgjok hcgctke

"ati% okeit% mieit*



26/33

ASCT^K

Eks mjactcgojks bitìgkecs "}cs}is}ctigk ;6-46 qcocs `cgit cg ek `nct* oigmjojigkggk `cgit act~k `soekt Ek act~k `rj`k sc keokg~k kg}cs cg ek `nct% k eis ;2-44 kis z cs g =6# jgactjit k ek

{c keokg~k ce bi`dtc' Crjs}c `kzit sj`jej}m cg k`dis scris cg eis qkeitcs mc act~kmc }tcg jgactjit z act~k ces}jok "86-26# mc ek mce bi`dtc* sjcgmi eks mjactcgojks `seek`k}jqks cg okg}i k vi}cgojk cg }tcg svctjit "36-16# mc ek mce bi`dtc*

Tc{jctc `kzit g`cti mc scsjigcs mc cg}tcgk`jcg}i'

QCEIOJMKM Ek qceiojmkm mc tckoojg z atcocgojk mc ìqj`jcg}is cs sj`jekt cg k`dis scris- @cgit qceiojmkm mc mcsvek~k`jcg}iAECRJDJEJMKM Ek ceks}jojmkm cs bks}k g ;6# `kzit cg ek `nct% ke jhke {c ek ìqjejmkm kt}joekt z

ekrj}m ejhk`cg}isk' }jcgc `cgit vtcmjsvisjojg k kehgks ecsjigcs

OIITMJGKOJG Viscc `kzit bkdjejmkm cg ce kvtcgmj~knc ì}it% oiitmjgkojg z cncoojg }ogjok mc

eis iqj`jcg}is'

C[SEJDTJI Viscc ce ocg}ti mc htkqcmkm `s dkni "1#*% ei {c ec oigajctc `kzit cs}kdjejmkm'


27/33

KVEJOKOJIGC_ VTO]JOK_ _IDTC CECG]TCGK@JCG]I JG]CHTKE

]tkmjojigke`cg}c eis Cg}tcgk`jcg}is''

]tkdknkg vit scvktkmi eis oi`vigcg}cs mcetcgmj`jcg}i @gj`k tcekojg oig ek tckejmkm mce nchi Koojigcs cg crocsi sj`vejajokmks Vtmjmk mce okto}ct csvcoajoi

Eis nhkmitcs gi tcsieqctg vtidec`ks cg ceok`vi% sjgi sc ej`j}ktg k cnco}kt ojct}is

cnctojojis asjois i }ogjois


28/33

Ko}ke`cg}c oigocdj`is ce Cg}tcgk`jcg}i oi`i gk Ko}jqjmkmJg}chtke

Oig}cr}is oi`vecnis

Octokgis k sj}kojigcs tckecs mc gk oi`vc}jojg Dkskmi cg ce kgejsjs mce nchi z s cs}to}tk Jgoitvitkojg kt}joekmk mc eis ako}itcs }ogjois%

}o}jois% asjois z vsjoiehjois

Ce Cg}tcgk`jcg}i Jg}chtke sc vekg}ck k vkt}jt mcekgejsjs mc ek oi`vc}jojg z gi k ek jgqctsk


29/33


30/33

OJTOSJ]I_ A_JOI-]OGJOI_


31/33

Eis }cs} sc kvejoktg> Ke oi`jcg~i mc ek }c`vitkmk Ke oi`cg~kt ek schgmk qce}k mc ek oi`vc}jojg ejhctk' Ke }ct`jgkt ek }c`vitkmk'

Oig eis mk}is id}cgjmis sc vimt jgmjqjmkej~kt ce cg}tcgk`jcg}i% i ke`cgis ait`ks htvis bi`ihgcis oig eks `js`ks gcocsjmkmcsmc }tkdkni'

QCG]KNK MCE S_I MC EI_ ]C_] A_JOI_ Idsctqkt ek cqieojg mce htvi i mcvit}js}ks k ei ekthi mc gk

}c`vitkmk' Oig}tks}kt ek cajokojk z mc}co}kt ekhgks mc eks ko}jqjmkmcs

"cg}tcgk`jcg}is* vktk ek `cnitk mc ek oigmjojg asjok' Itjcg}kt k eis mcvit}js}ks z ke cg}tcgkmit sidtc vcs}is

csvcoajois cg ce c{jvi cg agojg mc ss okvkojmkmcs'


32/33

Kg{c crjs}cg ako}itcs djiehjois {c ej`j}kg ek vi}cgojkasjok mc ek `nct "}keek% `ksk `soekt% }k`ki mce oitk~g%c}o'* cs jggchkdec {c eks `nctcs cs}g `cnitkgmi soigmjojg asjok oig gk vtihtcsjg `s tvjmk {c eisbi`dtcs z keokg~kgmi `ktoks mcvit}jqks okmk qc~ `soctokgks k eks mce scri `ksoejgi'


33/33

@SOBK_HTKOJK_ VIT

_S K]CGOJG

planificacion de la preparacion fisica

Documents