VK Krka - Sibenik

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Himna VK "Krka"
 Mladost, snaga,
 čvrsto veslo,
 Krkašima daje moć,
 Da ispune svoje geslo
 Na cilj uvijek prvi doć.

 Pjeni more, veslo hara,
 Gordog vala nasta lom.
 To krkaši puni žara
 Jure cilju kao grom.

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2007.
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Poštovani posjetitelji web stranica VK Krka,
14.11.2008 12:00:00   |  By: admin

Negdje krajem kolovoza mi je g. Dražen Crnogaća ponudio suradnju na način da se angažiram u pisanju osvrta, zapažanja, analiza i sl. iz područja veslanja, ali i sporta/društvenog života uopće ukoliko je to na bilo koji način vezano uz veslanje. Na Krkinim stranicama uvijek nalazim zanimljivih i poučnih komentara, stranice se redovito ažuriraju i obnavljaju, ja ih rado čitam, pa mi odluka da i aktivno doprinesem sa, vjerujem, ponekim zanimljivim sadržajem/komentarom/analizom, nije bila teška.

Odabir tema je Dražen ostavio meni na volju. Budući da je moj svakodnevni posao na Kineziološkom fakultetu Sveučilišta u Zagrebu kombinacija znanstvenih istraživanja i nastavnog rada, vjerujem da bi odabir tema vezanih za veslanje i veslački trening uz kombinaciju znanstveno-popularnog pristupa, bilo najbolje rješenje. Analize ionako savršeno piše g. Igor Velimirović i ja u principu mogu samo potpisati njegove komentare.

Nadam se da ću svoje priloge za stranicu VK Krka biti u mogućnosti pisati svakih 6-8 tjedana. Krkina stranica omogućava komentare, pa bi cijenio povratnu informaciju: koliko sam pogodio sa temom, da li je tema predstavljena na razumljiv način, sugestije za slijedeću temu i sl.

Za prvu temu odabirem kratku fiziološku analizu veslanja. Svi često slušamo pojmove aerobno – anaerobno, aerobni trening – anaerobni trening, pa evo kratkog teksta koji približava značajke aerobnog i anaerobnog energetskog sustava u veslanju i veslačkom treningu. Napominjem da je tekst malo složeniji za prosječnog čitatelja nego što će biti tekstovi koji slijede, a koji će obrađivati značajke pojedinih tipova veslačkih treninga. Ovaj tekst ipak smatram iznošenjem osnova fiziologije veslanja i kao takav je neophodan za uvod. Čitateljima sa sportsko-medicinskim „backgroundom“ će svakako biti lakše, a svatko će iz teksta uzeti onu količinu informacija za koju smatra da mu je potrebna.

Pozdrav

Pavle Mikulić


Značajke aerobnih energetskih procesa u veslanju

Aerobni energetski procesi podrazumijevaju razgradnju hranjivih tvari u mitohondriju mišićne stanice uz prisustvo kisika.
Pojam koji je izravno povezan sa aerobnim energetskim procesima je pojam aerobne snage (aerobna izdržljivost, kardiorespiratorna izdržljivost, aerobni fitness). Mjera maksimalne aktivnosti aerobnog energetskog sustava je maksimalni primitak kisika. Maksimalni primitak kisika je najveća količina kisika koju organizam može potrošiti u jednoj minuti za oksidaciju hranjivih tvari (aerobna snaga).

Aerobni energetski procesi sastoje se od dvije komponente. Prva je aerobna glikoliza, odnosno razgradnja glikogena, a druga metabolizam lipida odnosno razgradnja masti. Ako je intenzitet aktivnosti ispod razine anaerobnog praga ugljikohidrati će se razgrađivati do pirogrožđane kiseline koja će u aerobnim uvjetima prelaziti u tvar acetil-Co-A tj. supstrat za dobivanje energije u mitohondrijima. Razgradnja masti se odvija također u mitohondrijima procesom oksidacije. Oksidirati se mogu slobodne masne kiseline te je zbog toga početak dobivanja energije iz masti odgođen jer se periferne masti moraju prvo razgraditi na slobodne masne kiseline i glicerol te nakon toga slobodne masne kiseline cirkulacijom dolaze do mišićnih stanica. Eto objašnjenja zašto treninzi koji „sagorijevaju masti“ moraju biti dužeg trajanja (od minimalno cca 30 min na duže). Masti su dobro zaključane u tijelu i potrebno je dobro „zagrijati“ sustav da bi on počeo trošiti zalihe masti u tijelu.

Samo iznimno, u ekstremnim situacijama kao što su višednevni fizički napori, izgladnjelost i sl. aerobni metabolizam može uključivati i razgradnju bjelančevina. Obzirom da metabolizam lipida osigurava mnogo energije važan je izvor energije za dugotrajne aktivnosti (npr. trening niskog intenziteta i dugog trajanja), no zbog činjenice da se lipoliza odvija veoma sporo, nije posebno koristan za veslačku utrku koja podrazumijeva maksimalni napor trajanja 5,5 – 7 min. U uvjetima veslačke utrke aerobna glikoliza i potpuna razgradnja glikogena najvažniji je način stvaranja energije. Potrebno je okvirno 60 – 90 s u uvjetima veslačke utrke da se dišni i srčano žilni sustav aktiviraju do te mjere da mogu osiguravati dovoljno kisika da bi se energetski zahtjevi pokrivali najvećim dijelom iz aerobnih izvora. Aerobni energetski sustav počinje dominirati, dakle, nakon 400 – 500 metara veslačke utrke. Do tada se energija uglavnom dobiva anaerobnim energetskim procesima. Aerobni energetski kapacitet po svojoj je definiciji i suštini mjera energetskog tempa, odnosno intenziteta oslobađanja energije u jedinici vremena. Stoga je prikladnije korištenje pojma aerobna snaga, umjesto aerobni kapacitet.

Zalihe glikogena u mišićima i jetri sportaša koji prehranom unosi primjerenu količinu ugljikohidrata (cca 60-70% od ukupne kalorijske vrijednosti) dovoljne su za oko 90 - 120 min intenzivne aerobne aktivnosti, što znači da su zalihe načelno dovoljne za pokrivanje potreba prosječnog veslačkog treninga. Pri produženim intenzivnim treninzima (pripreme na snijegu i vodi) neophodno je, uz pravilnu hidraciju, i dodavanje ugljikohidrata (pločice, gelovi, napitci...) tijekom treninga ukoliko se želi zadržati visoki aerobni intenzitet treninga.


Značajke anaerobnih energetskih procesa u veslanju

Anaerobni energetski procesi podrazumijevaju stvaranje energije procesima bez korištenja kisika.
Kao energenti koriste se mišićni glikogen i kreatin-fosfat, a kao nusprodukt anaerobnog (glikolitičkog) metabolizma nastaje mliječna kiselina (laktat) koja zbog visoke kiselosti snižava pH krvi i ometa funkciju mišića. Anaerobni energetski kapacitet označava dva pojma: (1) ukupnu količinu energije koja mu stoji na raspolaganju za obavljanje rada - kapacitet sustava; te (2) maksimalni intenzitet oslobađanja energije - energetski tempo. Anaerobne energetske procese možemo podijeliti na anaerobno – alaktatne procese i na anaerobno – laktatne procese.

Anaerobno – alaktatni energetski procesi podrazumijevaju razgradnju adenozin-tri-fosfata (ATP) kreatinfosfata (KP) u mišićnim stanicama. Ovaj energetski sustav naziva se još i fosfageni sustav, a „alaktatni“ znači „bez stvaranja laktata“. Značaj fosfagenog sustava u veslanju očituje se pri kratkim sprintevima i startovima, te pri svim trenažnim eksplozivnim aktivnostima koje traju do nekoliko sekundi. Ovaj sustav ima mali kapacitet odnosno malu ukupnu količinu dostupne energije, ali najveći energetski tempo odnosno najveću brzinu oslobađanja energije. Ovaj sustav predstavlja najbrže dostupni izvor ATP-a za mišićni rad i to stoga što ne ovisi o dugoj seriji kemijskih reakcija i o transportu kisika do radne muskulature. Naime, ATP i KP pohranjeni su direktno u kontraktilnom aparatu mišića. Pored toga, kreatin koji nastaje razgradnjom kreatinfosfata, više je alkaličan (lužnat) od samog kreatinfosfata, te djeluje kao pufer i odgađa pad pH i porast kiselosti koja nastaje pri anaerobnoj glikolizi kod produžene aktivnosti. Kod potpunog iscrpljenja ovog kapaciteta u mišićima potrebno je oko 2-4 min za resintezu i popunu ispražnjenih depoa kreatinfosfata. Dakle, kod treninga sprinteva i ubrzanja, nema smisla raditi pauzu kraću od 2-4 minute jer se slijedeći sprint neće moći odraditi maksimalnim intenzitetom. Prednost anaerobno-alaktatnog sustava je brzo osiguravanje velike količine energije bez stvaranja nusprodukata (laktata) koji remete homeostazu organizma. Najveći nedostatak ovog sustava su relativno male zalihe pohranjenih energetski bogatih fosfata zbog čega dolazi do brzog iscrpljenja ovakvog načina dobivanja energije.

Anaerobno – laktatni energetski procesi podrazumijevaju razgradnju glikogena ili glukoze anaerobnom glikolizom do pirogrožđane kiseline uz stvaranje laktata. Taj se proces sastoji od 12 vezanih reakcija te se energija za obnavljanje ATP-a oslobađa znatno sporije, dakle manji je energetski tempo nego kod fosfagenog sustava. Da bi kemijski procesi anaerobne glikolize postigli maksimalnu brzinu potrebno je svega desetak sekundi. Iako je snaga glikolitičkog sustava značajno manja od fosfagenog, ukupni je kapacitet dvostruko veći. Da bi se potrošio ukupni anaerobni glikolitički kapacitet potrebna je maksimalna tjelesna aktivnost u trajanju od oko 40 - 60 s. Stoga se značaj anaerobnog glikolitičkog sustava očituje pri aktivnostima trajanja od nekoliko sekundi do 1 - 2 min, ali i pri intervalnim aktivnostima/treninzima dužeg trajanja. Kod veslača, dobar anaerobni laktatni kapacitet znači veću sposobnost i toleranciju zakiseljenja tkiva, te brži oporavak kod produženih i ponavljajućih brzih dionica veslačkog treninga. Ako znamo da su kod vrhunskih veslača izmjerene vrijednosti laktata u krvi i do 25 mmol/L, jasna je važnost anaerobnog laktatnog sustava za uspješno natjecateljsko veslanje.

Za sve nabrojene čimbenike važne za anaerobni glikolitički kapacitet postoji mogućnost razvoja ukoliko se primjenjuju odgovarajući podražaji, odnosno specifična trenažna opterećenja. Uočavamo da je veličina glikolitičkog anaerobnog kapaciteta dijelom vezana i na strukturalne značajke koje se razvijaju tipično aerobnim aktivnostima (broj mitohondrija u mišićnim stanicama, perfuzija i kapilarizacija mišićnog tkiva, oksidativni enzimi itd.), što je od praktične važnosti u veslanju zbog mogućnosti i potrebe kombiniranja aerobnih i anaerobnih opterećenja u trenažnom procesu. Prednost anaerobne glikolize je mogućnost održavanja visokog intenziteta rada i nakon iscrpljenja pohranjenog ATP-a i KP-a iako je trajanje ovakvog načina dobivanja energije ograničeno stvaranjem nusprodukata (laktata) koji će u konačnici dovesti do smanjenja intenziteta ili potpunog prestanka aktivnosti.

Slijedeći tekst (predvidivo krajem 12. mjeseca):
Tipovi aerobnih i anaerobnih treninga u veslanju
Pavle Mikulić

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I was curious if you ever considered changing the layout of your blog? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having one or 2 pictures. Maybe you could space it out better?
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With havin so much content do you ever run into any issues of plagorism or copyright violation? My blog has a lot of completely unique content I''ve either created myself or outsourced but it seems a lot of it is popping it up all over the web without my permission. Do you know any ways to help stop content from being stolen? I''d really appreciate it.
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The other day, while I was at work, my sister stole my iphone and tested to see if it can survive a twenty five foot drop, just so she can be a youtube sensation. My iPad is now destroyed and she has 83 views. I know this is completely off topic but I had to share it with someone!
Napisao: Diego , Datum: 30.06.2017 05:48:50
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