運(yùn)動生理學(xué)——7-力量訓(xùn)練原則與實(shí)踐.ppt

1、第五節(jié) 肌肉力量、速度練習(xí)方法,Muscular System,Muscular System,一、力量素質(zhì),Muscles consist of many muscle fibers (cells) connected in bundles Muscle fibers are made up of myofibrils Strength training increases the number of myofibrils and the size of muscle fibers = hypertrophy Inactivity reverses the process = atrophy

2、,骨骼肌生理特點(diǎn)(Muscle Physiology),肌纖維分類及特點(diǎn),Fast-twitch fibers Contract rapidly and forcefully Fatigue more quickly than slow-twitch fibers Rely more on nonoxidative energy system Slow-twitch fibers Fatigue resistant Dont contract as rapidly and forcefully as fast-twitch fibers Rely primarily on oxidative

3、energy system,Motor Units,Motor units (nerves connected to muscle fibers) are recruited to exert force,力量練習(xí)的生理作用Physiological Effects of Strength Training,Increased muscle mass and size of muscle fibers（增加肌肉體積） Increased utilization and coordination of motor units（增加運(yùn)動單位的動員和協(xié)調(diào)） Increased strength of

4、 tendons, ligaments, and bones（增強(qiáng)肌腱、韌帶、骨骼功能） Increased storage of fuel in and blood supply to muscles（增加肌肉能源物質(zhì)的儲備和供血能力） Improvements in blood fat levels and biochemical processes（改善血脂水平和代謝過程）,Improved performance of physical activities Injury prevention Improved body composition Enhanced self-image

5、and quality of life Improved muscle and bone health with aging Prevention and management of chronic disease,抗阻練習(xí)過程中的肌肉收縮形式,Static (isometric) exercise = muscle contraction without a change in the length of the muscle Dynamic (isotonic) exercise = muscle contraction with a change in the length of the

6、 muscle Concentric contraction = muscle applies force as it shortens Eccentric contraction = muscle applies force as it lengthens,評價(jià)肌肉力量或耐力的指標(biāo)Assessing Muscular Strength and Endurance,Muscular strength assessed by determining repetition maximum (1 RM), the maximum resistance that can be lifted once

7、RM: 肌肉收縮時(shí)對某一負(fù)荷的最大重復(fù)次數(shù)。 1RM:某一特定運(yùn)動只能完成一次所能克服的最大負(fù)荷重量 RM 越小，表示對某一負(fù)荷重復(fù)次數(shù)越少，負(fù)荷強(qiáng)度越大。,RM使用中的正確表達(dá)形式 某一動作nRM=？重量 如：屈肘動作5RM=20kg ？重量是某個(gè)動作的？RM 如：30kg是伸膝關(guān)節(jié)的5RM RM是力量強(qiáng)度的表達(dá)方式，具有個(gè)體化如，力量練習(xí)中，甲屈肘5RM=20kg,乙屈肘5RM=25kg，代表甲的力量素質(zhì)乙，但兩者練習(xí)中的力量強(qiáng)度相等。,做好力量練習(xí)前的準(zhǔn)備,Choosing equipment: Weight machines versus free weights Exercise m

8、achines Safer, convenient, and easy to use Free weights Require more care, balance, and coordination Strength transfers to daily activities,抗阻練習(xí)的FITT方案 Applying the FITT Principle,Frequency = days per week天/周 Intensity = amount of resistance循環(huán)次數(shù) Time = number of repetitions and sets由次數(shù)和組數(shù)決定 Type = e

9、xercises for all major muscle groups練習(xí)的肌群要全面,頻率Frequency of Exercise,American College of Sports Medicine recommends 2-3 days per week Allow 1 full day of rest between workouts,強(qiáng)度Intensity of Exercise: Amount of Resistance,Choose resistance based on your current fitness level and goals To build stren

10、gth Lift heavy weights (80% of 1 RM) 高負(fù)荷 Perform a low number of repetitions 少次數(shù) To build endurance Lift lighter weights (40-60% of 1 RM) 低負(fù)荷 Perform a high number of repetitions 多次數(shù) For a general fitness program Lift moderate weights (70% of 1 RM) 中等負(fù)荷 Moderate number of repetitions 適當(dāng)次數(shù),Time of Ex

11、ercise: -Repetitions and Sets次數(shù),To build strength and endurance, do enough repetitions to fatigue the muscles不管是增加力量還是耐力，次數(shù)都要足夠，以達(dá)到力竭 The heavier the weight, the fewer the repetitions (1-5) to fatigue = a program to build strength選擇1-5RM的負(fù)荷重量和次數(shù)以增加肌肉力量 The lighter the weight, the higher the number o

12、f repetitions (15-20) to fatigue = a program to build endurance選擇15-20RM的負(fù)荷重量和次數(shù)以增長肌肉耐力 To build both strength and endurance, try to do 8-12 repetitions of most exercises全面增強(qiáng)體質(zhì)可采用8-12RM的負(fù)荷重量和次數(shù),Training for Strength versus Training for Endurance,Time of Exercise:- Repetitions and Sets組數(shù),Set = a grou

13、p of repetitions followed by a rest period For general fitness, 1 set of each exercise is sufficient Doing more than one set will increase strength development Rest between sets 組數(shù) SET： 一次無間歇的最高重復(fù)次數(shù)的練習(xí)稱為一組 增長肌肉力量：每個(gè)肌肉群2-3 組 增長肌肉耐力：4-6 組 一般的素質(zhì)鍛煉：1組就可以 間歇時(shí)間 （5 秒恢復(fù) 50%，2 分鐘完全恢復(fù)） 發(fā)展肌肉力量：1-2 分鐘 發(fā)展肌肉耐力：最初

14、 2 分鐘，適應(yīng)后30 秒,Type of Exercise,Work all major muscle groups， 810 different exercises每天的練習(xí)需要包括所有的大肌群，一般包括8-10個(gè)練習(xí)動作； Balance between agonist and antagonist muscle groups主動肌、拮抗肌平衡發(fā)展； Do exercises for large-muscle groups and multiple joints before exercises for small-muscle groups or single joints先大肌肉群多

15、關(guān)節(jié)的練習(xí)，后小肌群單關(guān)節(jié)練習(xí)。,力量的增長 每周 1-3%，12 周高峰平臺 30 周不練全部消失,力量訓(xùn)練原則的生理學(xué)分析,大負(fù)荷原則 要提高最大肌力，肌肉所克服的阻力要足夠大，阻力應(yīng)不低于最大負(fù)荷能力2/3。 生理學(xué)機(jī)制： 肌肉內(nèi)各運(yùn)動單位的興奮性不同，阻力較小時(shí)，中樞只能調(diào)動興奮性高的運(yùn)動單位參加收縮，隨著阻力的加大，參與收縮的運(yùn)動單位逐漸增多。 大負(fù)荷對中樞神經(jīng)系統(tǒng)的刺激大，能使其發(fā)出更強(qiáng)信號，從而調(diào)動更多的運(yùn)動單位參加同步收縮，肌肉表現(xiàn)出更大的力量。,因此，運(yùn)動單位的募集包括兩方面：運(yùn)動單位的數(shù)目、運(yùn)動單位的種類,A A B B 持續(xù)最大力量收縮 持續(xù)50%最大力量收縮,100%,

16、MUI,MUI,力量,力量,100%,50%,100%,100%,漸增負(fù)荷原則（超負(fù)荷原則） 力量訓(xùn)練過程中，隨著訓(xùn)練水平的提高，肌肉所克服的阻力也應(yīng)隨之增加，才能保證最大肌力的持續(xù)增長。 專門性原則 所從事的肌肉力量練習(xí)應(yīng)與相應(yīng)的運(yùn)動項(xiàng)目相適應(yīng)。專門性原則包括：力量練習(xí)身體部位的專門性； 練習(xí)動作的專門性。,負(fù)荷順序原則 力量練習(xí)過程應(yīng)遵循先練大肌肉，后練小肌肉、前后相鄰運(yùn)動避免使用同一肌群的原則。 有效運(yùn)動量原則 要使肌肉力量獲得穩(wěn)定提高，應(yīng)保證有足夠大的運(yùn)動強(qiáng)度和運(yùn)動時(shí)間，每次訓(xùn)練至少3組使肌肉達(dá)到疲勞的訓(xùn)練。 合理訓(xùn)練間隔原則 包括組間間隔和兩次訓(xùn)練課之間的適宜間隔，使肌肉有恢復(fù)時(shí)間并

17、出現(xiàn)超量恢復(fù)，從而訓(xùn)練效果得以積累。,施瓦辛格的健美經(jīng)驗(yàn) Performing more sets of a smaller number of repetitions with a heavier weight Cycle training (periodization) by varying type and amount of exercise Consult a coach certified by the National Strength and Conditioning Association,“ 要使肌肉生長，就必須用大重量訓(xùn)練。如果你做杠鈴彎舉時(shí)借用背肌的力量，那么你認(rèn)為這種

18、借力訓(xùn)練會使肌肉增長，那就是自己騙自己?！?無論哪個(gè)練習(xí)，都必須大重量、低次數(shù)，唯此肌肉才能增長。做每個(gè)動作時(shí)，開始用一組12次的練習(xí)熱身，然后再做 6 組，每組都要適當(dāng)加些重量，但要減少次數(shù)，最后兩組只能做一次。每組都要竭盡全力，即做最后一個(gè)動作時(shí)要達(dá)到力竭。注意，每組增加的重量要合適，即完成最后一個(gè)動作時(shí)恰好感到力竭。再就是組與組之間的休息要充分。,“我主張?jiān)谟?xùn)練中不時(shí)地瘋狂一點(diǎn)兒。從長遠(yuǎn)觀點(diǎn)看，按周密的計(jì)劃訓(xùn)練固然有益，但時(shí)間長了往往會使肌肉生長出現(xiàn)停滯狀態(tài)。此時(shí)你只有打破常規(guī)，才能繼續(xù)前進(jìn)。 在奧地利時(shí)，我和朋友們有時(shí)心血來潮，去樹林中做一組又一組的深蹲，直到爬不起來為止。然后生一堆篝

19、火，進(jìn)行野餐。當(dāng)時(shí)我們感到自己像古代的野人一樣。這種超強(qiáng)度訓(xùn)練并非每天一次但它卻使我突破了極限，獲得了更大的動力。 瘋狂不能到愚蠢的程度，致使自己受傷。一旦受傷，那你就會退到幾周或幾個(gè)月以前的水平，更別說長肌肉塊了”。,Sample Exercises,Bench Press,Push-Up,Chest Shoulders triceps,Sample Exercises,Grip Strength,Sample Exercises,Pull up,Assisted Pull up,Lats, biceps,Sample Exercises,Shoulder Press,Rowing,Shou

20、lders trapezius triceps,trapezius biceps,Sample Exercises,Bicep Curl,Lateral raise,shoulders,biceps,Sample Exercises,Curl up,abdominals,Spine Extension,Low-and mid-spine extensors,Sample Exercises,Squat,Gluteals quadriceps,Side Bridge,quadratus lumborum,Sample Exercises,Leg Curl,Heel raise,calves,Gl

21、uteals Quadriceps Hamstrings,Warm Up and Cool Down,Warm up prior to each weight training session with a general warm-up and a warm-up for the exercises you will perform Cool down after weight training, relax for 5-10 minutes, lower your heart rate,FITT Principle for Strength Training,Making Progress

22、,To start: Choose a weight with which you can do 812 repetitions with good form To progress: Add resistance when you can do more than 12 repetitions Maintain good form at all times Track your progress,Sample Workout Card,Weight Training Safety,Use proper lifting techniques Use spotters and collars w

23、ith free weights Be alert for injuries,A Caution About Supplements and Drugs,Supplements taken to increase muscle growth Anabolic steroids（蛋白同化制劑） Human chorionic gonadotrophin (HCG) Growth hormone Dehydroepiandrosterone (DHEA) and androstenedione（睪酮） Insulin and insulin-like growth factor (IGF-1) P

24、rotein, amino acid, and polypeptide supplements and so-called metabolic optimizing meals,Side Effects of Anabolic Steroids,Liver damage and tumors Reduced HDL High blood pressure, heart disease, cancer Depressed immune function Psychological disturbances Depressed sperm and testosterone production;

25、breast development in males Masculinization in women and children Premature closure of bone growth centers,A Caution About Supplements and Drugs,Supplements taken to speed recovery from training Creatine monohydrate(水合肌酸) Chromium picolinate(甲基吡啶鉻) Carbohydrate beverages（含糖飲料） Substances taken to increase intensity and overcome fatigue Ampheta