运动生理学力量训练原则及实践课件

1、运动生理学力量训练原则及实践运动生理学力量训练原则及实践运动生理学力量训练原则及实践第五节 肌肉力量、速度练习方法第五节 肌肉力量、速度练习方法Muscular SystemMuscular System一、力量素质Muscles consist of many muscle fibers (cells) connected in bundles Muscle fibers are made up of myofibrilsStrength training increases the number of myofibrils and the size of muscle fibers = h

2、ypertrophy Inactivity reverses the process = atrophy骨骼肌生理特点(Muscle Physiology)肌纤维分类及特点Fast-twitch fibers Contract rapidly and forcefully Fatigue more quickly than slow-twitch fibersRely more on nonoxidative energy systemSlow-twitch fibers Fatigue resistantDont contract as rapidly and forcefully as f

3、ast-twitch fibersRely primarily on oxidative energy systemMotor UnitsMotor units (nerves connected to muscle fibers) are recruited to exert force力量练习的生理作用Physiological Effects of Strength TrainingIncreased muscle mass and size of muscle fibers（增加肌肉体积）Increased utilization and coordination of motor u

4、nits（增加运动单位的动员和协调）Increased strength of tendons, ligaments, and bones（增强肌腱、韧带、骨骼功能）Increased storage of fuel in and blood supply to muscles（增加肌肉能源物质的储备和供血能力）Improvements in blood fat levels and biochemical processes（改善血脂水平和代谢过程）Improved performance of physical activitiesInjury preventionImproved bod

5、y compositionEnhanced self-image and quality of lifeImproved muscle and bone health with agingPrevention and management of chronic disease抗阻练习过程中的肌肉收缩形式Static (isometric) exercise = muscle contraction without a change in the length of the muscleDynamic (isotonic) exercise = muscle contraction with a

6、 change in the length of the muscleConcentric contraction = muscle applies force as it shortensEccentric contraction = muscle applies force as it lengthens评价肌肉力量或耐力的指标Assessing Muscular Strength and EnduranceMuscular strength assessed by determining repetition maximum (1 RM), the maximum resistance

7、that can be lifted once RM: 肌肉收缩时对某一负荷的最大重复次数。 1RM:某一特定运动只能完成一次所能克服的最大负荷重量 RM 越小，表示对某一负荷重复次数越少，负荷强度越大。RM使用中的正确表达形式某一动作nRM=？重量如：屈肘动作5RM=20kg？重量是某个动作的？RM如：30kg是伸膝关节的5RMRM是力量强度的表达方式，具有个体化如，力量练习中，甲屈肘5RM=20kg,乙屈肘5RM=25kg，代表甲的力量素质乙，但两者练习中的力量强度相等。做好力量练习前的准备Choosing equipment: Weight machines versus free we

8、ightsExercise machinesSafer, convenient, and easy to useFree weightsRequire more care, balance, and coordinationStrength transfers to daily activities抗阻练习的FITT方案 Applying the FITT Principle Frequency = days per week天/周Intensity = amount of resistance循环次数Time = number of repetitions and sets由次数和组数决定T

9、ype = exercises for all major muscle groups练习的肌群要全面频率Frequency of ExerciseAmerican College of Sports Medicine recommends 2-3 days per weekAllow 1 full day of rest between workouts强度Intensity of Exercise: Amount of ResistanceChoose resistance based on your current fitness level and goalsTo build stre

10、ngthLift heavy weights (80% of 1 RM) 高负荷Perform a low number of repetitions 少次数To build enduranceLift lighter weights (40-60% of 1 RM) 低负荷Perform a high number of repetitions 多次数For a general fitness programLift moderate weights (70% of 1 RM) 中等负荷Moderate number of repetitions 适当次数Time of Exercise:

11、-Repetitions and Sets次数To build strength and endurance, do enough repetitions to fatigue the muscles不管是增加力量还是耐力，次数都要足够，以达到力竭The heavier the weight, the fewer the repetitions (1-5) to fatigue = a program to build strength选择1-5RM的负荷重量和次数以增加肌肉力量The lighter the weight, the higher the number of repetitio

12、ns (15-20) to fatigue = a program to build endurance选择15-20RM的负荷重量和次数以增长肌肉耐力To build both strength and endurance, try to do 8-12 repetitions of most exercises全面增强体质可采用8-12RM的负荷重量和次数Training for Strength versus Training for EnduranceTime of Exercise:- Repetitions and Sets组数Set = a group of repetition

13、s followed by a rest periodFor general fitness, 1 set of each exercise is sufficientDoing more than one set will increase strength developmentRest between sets组数 SET： 一次无间歇的最高重复次数的练习称为一组 增长肌肉力量：每个肌肉群2-3 组 增长肌肉耐力：4-6 组 一般的素质锻炼：1组就可以间歇时间 （5 秒恢复 50%，2 分钟完全恢复） 发展肌肉力量：1-2 分钟 发展肌肉耐力：最初 2 分钟，适应后30 秒Type of

14、 ExerciseWork all major muscle groups， 810 different exercises每天的练习需要包括所有的大肌群，一般包括8-10个练习动作；Balance between agonist and antagonist muscle groups主动肌、拮抗肌平衡发展；Do exercises for large-muscle groups and multiple joints before exercises for small-muscle groups or single joints先大肌肉群多关节的练习，后小肌群单关节练习。 力量的增长 每

15、周 1-3%，12 周高峰平台 30 周不练全部消失 力量训练原则的生理学分析大负荷原则要提高最大肌力，肌肉所克服的阻力要足够大，阻力应不低于最大负荷能力2/3。生理学机制：肌肉内各运动单位的兴奋性不同，阻力较小时，中枢只能调动兴奋性高的运动单位参加收缩，随着阻力的加大，参与收缩的运动单位逐渐增多。大负荷对中枢神经系统的刺激大，能使其发出更强信号，从而调动更多的运动单位参加同步收缩，肌肉表现出更大的力量。 因此，运动单位的募集包括两方面：运动单位的数目、运动单位的种类 A A B B 持续最大力量收缩 持续50%最大力量收缩100%MUIMUI力量力量100% 50%100% 100%渐增负荷

16、原则（超负荷原则）力量训练过程中，随着训练水平的提高，肌肉所克服的阻力也应随之增加，才能保证最大肌力的持续增长。 专门性原则所从事的肌肉力量练习应与相应的运动项目相适应。专门性原则包括：力量练习身体部位的专门性； 练习动作的专门性。负荷顺序原则力量练习过程应遵循先练大肌肉，后练小肌肉、前后相邻运动避免使用同一肌群的原则。 有效运动量原则要使肌肉力量获得稳定提高，应保证有足够大的运动强度和运动时间，每次训练至少3组使肌肉达到疲劳的训练。合理训练间隔原则包括组间间隔和两次训练课之间的适宜间隔，使肌肉有恢复时间并出现超量恢复，从而训练效果得以积累。施瓦辛格的健美经验Performing more s

17、ets of a smaller number of repetitions with a heavier weightCycle training (periodization) by varying type and amount of exerciseConsult a coach certified by the National Strength and Conditioning Association“ 要使肌肉生长，就必须用大重量训练。如果你做杠铃弯举时借用背肌的力量，那么你认为这种借力训练会使肌肉增长，那就是自己骗自己。”无论哪个练习，都必须大重量、低次数，唯此肌肉才能增长。做

18、每个动作时，开始用一组12次的练习热身，然后再做 6 组，每组都要适当加些重量，但要减少次数，最后两组只能做一次。每组都要竭尽全力，即做最后一个动作时要达到力竭。注意，每组增加的重量要合适，即完成最后一个动作时恰好感到力竭。再就是组与组之间的休息要充分。“我主张在训练中不时地疯狂一点儿。从长远观点看，按周密的计划训练固然有益，但时间长了往往会使肌肉生长出现停滞状态。此时你只有打破常规，才能继续前进。在奥地利时，我和朋友们有时心血来潮，去树林中做一组又一组的深蹲，直到爬不起来为止。然后生一堆篝火，进行野餐。当时我们感到自己像古代的野人一样。这种超强度训练并非每天一次但它却使我突破了极限，获得了更

19、大的动力。疯狂不能到愚蠢的程度，致使自己受伤。一旦受伤，那你就会退到几周或几个月以前的水平，更别说长肌肉块了”。Sample ExercisesBench PressPush-UpChestShoulderstricepsSample ExercisesGrip StrengthSample ExercisesPull upAssisted Pull upLats, bicepsSample ExercisesShoulder PressRowingShoulderstrapeziustricepstrapeziusbiceps Sample ExercisesBicep CurlLatera

20、l raiseshouldersbicepsSample ExercisesCurl upabdominalsSpine ExtensionLow-and mid-spine extensorsSample ExercisesSquatGlutealsquadricepsSide Bridge quadratus lumborumSample ExercisesLeg CurlHeel raisecalvesGluteals QuadricepsHamstringsWarm Up and Cool DownWarm up prior to each weight training sessio

21、n with a general warm-up and a warm-up for the exercises you will performCool down after weight training, relax for 5-10 minutes, lower your heart rateFITT Principle for Strength TrainingMaking ProgressTo start: Choose a weight with which you can do 812 repetitions with good formTo progress: Add res

22、istance when you can do more than 12 repetitionsMaintain good form at all timesTrack your progressSample Workout CardWeight Training SafetyUse proper lifting techniquesUse spotters and collars with free weightsBe alert for injuriesA Caution About Supplements and DrugsSupplements taken to increase mu

23、scle growth Anabolic steroids（蛋白同化制剂）Human chorionic gonadotrophin (HCG)Growth hormoneDehydroepiandrosterone (DHEA) and androstenedione（睾酮）Insulin and insulin-like growth factor (IGF-1)Protein, amino acid, and polypeptide supplements and so-called metabolic optimizing mealsSide Effects of Anabolic S

24、teroidsLiver damage and tumorsReduced HDLHigh blood pressure, heart disease, cancerDepressed immune functionPsychological disturbancesDepressed sperm and testosterone production; breast development in malesMasculinization in women and childrenPremature closure of bone growth centersA Caution About Supplements and DrugsSupplements taken to speed recovery from training Creatine monohydrate(水合肌酸)Chromium picolinate(甲基吡啶铬)Carbohydrate beverages（含糖饮料）Substances taken to increase intensity and overcome