acsm 2002年的力量训练指南

jacky

Position Stand on Progression Models in Resistance Training for Healthy Adults (ACSM 2002)

• Both concentric and eccentric muscle actions
• Both single and multiple joint exercises
• Exercise sequence
  
  • large before small muscle group exercises
  • multiple-joint exercises before single-joint exercises
  • higher intensity before lower intensity exercises
    
• When training at a specific RM load
  
  • 2-10% increase in load
    
    • one to two repetitions over the desired number
      
• Training frequency
  
  • 2-3 days per week for novice and intermediate training
  • 4-5 days per week for advanced training.
    
• Novice training
  
  • 8-12 repetition maximum (RM)
    
• Intermediate to advanced training
  
  • 1-12 RM in periodized fashion
    
    • eventual emphasis on heavy loading (1-6 RM)
      
      • at least 3-min rest periods between sets
      • moderate contraction velocity
        
        • 1-2 s concentric, 1-2 s eccentric
          
  • Hypertrophy training
    
    • 1-12 RM in periodized fashion
      
      • emphasis on the 6-12 RM zone
        
    • 1- to 2-min rest periods between sets
    • moderate contraction velocity
    • higher volume, multiple-set programs
      
  • Power training
    
    • two general loading strategies
      
      • strength training
      • use of light loads
        
        • 30-60% of 1 RM
        • fast contraction velocity
        • 2-3 min of rest between sets for multiple sets per exercise
        • emphasize multiple-joint exercises
          
          • especially those involving the total body
            
  • Local muscular endurance training
    
    • light to moderate loads
    • 40-60% of 1 RM
    • high repetitions (> 15)
    • short rest periods (< 90 s)
      
• Recommendations should be viewed in context of individual´s target goals, physical capacity, and training status
  

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