运动生理学力量训练原则与实践.ppt

单击此处编辑母版标题样式,单击此处编辑母版文本样式,第二级,第三级,第四级,第五级,*,*,*,单击此处编辑母版标题样式,*,*,单击此处编辑母版文本样式,第二级,第三级,第四级,第五级,单击此处编辑母版标题样式,单击此处编辑母版文本样式,第二级,第三级,第四级,第五级,*,*,运动生理学力量训练原则与实践,运动生理学力量训练原则与实践运动生理学力量训练原则与实践第五节 肌肉力量、速度练习方法,第五节 肌肉力量、速度练习方法,Muscular System,Muscular System,一、力量素质,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,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 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 energy system,Motor Units,Motor units(nerves connected to muscle fibers)are recruited to exert force,力量练习的生理作用Physiological Effects of Strength Training,Increased muscle mass and size of muscle fibers（增加肌肉体积）,Increased utilization and coordination of motor units（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 activities,Injury prevention,Improved body composition,Enhanced self-image and quality of life,Improved muscle and bone health with aging,Prevention 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 muscle,Dynamic(isotonic)exercise=muscle contraction with a change in the length of the muscle,Concentric contraction=muscle applies force as it shortens,Eccentric contraction=muscle applies force as it lengthens,评价肌肉力量或耐力的指标Assessing Muscular Strength and Endurance,Muscular strength assessed by determining repetition maximum(1 RM),the maximum resistance 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5RM,RM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 weights,Exercise machines,Safer,convenient,and easy to use,Free weights,Require more care,balance,and coordination,Strength transfers to daily activities,抗阻练习的FITT方案 Applying the FITT Principle,F,requency=days per week天/周,I,ntensity=amount of resistance循环次数,T,ime=number of repetitions and sets由次数和组数决定,T,ype=exercises for all major muscle groups练习的肌群要全面,频率Frequency of Exercise,American College of Sports Medicine recommends 2-3 days per week,Allow 1 full day of rest between workouts,强度Intensity of Exercise:Amount of Resistance,Choose resistance based on your current fitness level and goals,To build strength,Lift heavy weights(80%of 1 RM),高负荷,Perform a low number of repetitions,少次数,To build endurance,Lift lighter weights(40-60%of 1 RM),低负荷,Perform a high number of repetitions,多次数,For a general fitness program,Lift moderate weights(70%of 1 RM),中等负荷,Moderate number of repetitions,适当次数,Time of Exercise:-,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 repetitions(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 Endurance,Time of Exercise:,-Repetitions and,Sets,组数,Set=a group 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,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 Exercise,Work 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%,MUI,MUI,力量,力量,100%,50%,100%,100%,渐增负荷原则（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 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 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,Shoulders,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,Gluteals,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,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 with free weights,Be alert for injuries,A Caution About Supplements and Drugs,Supplements taken to increase muscle growth,Anabolic steroids（蛋白同化制剂）,Human chorionic gonadotrophin(HCG),Growth hormone,Dehydroepiandrosterone(DHEA)and androstenedione（睾酮）,Insulin and insulin-like growth factor(IGF-1),Protein,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;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(甲基吡啶铬),Carbohydrate beverages（含糖饮料）,Substances taken to increase intensity and overcome fatigue,Amphetamines（苯丙胺）,Caffeine（咖啡因）,A Caution About Supplements and Drugs,Substances taken to increase endurance,Erythropoietin（促红细胞生成素）,Substances taken to aid weight control,Diethylpropion（安非拉酮,非苯丙胺类食欲抑制剂,）,phentermine（苯丁胺-食欲抑制药）,Caffeine,PPA,ephedra（麻黄-,发汗解表利水,）,Diuretics（利尿剂）,速度素质的生理机制,指人体进行快速运动的能力或最短时间完,成某种运动的能力。按其在运动中的表现可,以分为反应速度、动作速度和周期性运动的,位移速度三种形式。,二、速度素质,反应速度,1.反应时,主要取决于感受器的敏感程度、中枢延搁,和效应器的兴奋性。,2.中枢神经系统的兴奋性及灵活性,大脑皮层的兴奋性降低或灵活性低，反应时将明显延长。,3.运动条件反射的巩固程度,随着运动技能的日益熟练，反应速度加快,动作速度,1.肌纤维类型,快肌纤维百分比愈高且快肌纤维越粗，肌,肉收缩速度则越快,2.肌肉力量,是速度素质的基础，凡能影响肌肉力量的,因素也必将影响动作速度。,3.肌肉组织机能状态,肌肉组织兴奋性高时，刺激强度低且作用时间短就能引起肌组织兴奋。,4.运动条件反射的巩固程度,技能愈熟练，动作速度愈快,（,三）位移速度,主要取决于步长和步频，步长主要取决于,肌力的大小、肢体的长度以及髋关节的柔韧,性；步频主要取决于大脑皮层运动中枢的灵,活性和各中枢间的协调性以及快肌纤维的百,分比及其肥大程度,（四）速度素质训练,提高动作速度的训练,发展磷酸原系统供能能力,提高肌肉的放松能力,发展肌肉力量及关节的柔韧性,复习题,1.,力量训练的原则（）（）（）（）（）（）,2.,简述大负荷原则的生理基础,3.,速度素质分为（）（）（）三方面。,谢谢观赏,