开始一项健身计划

jacky

Motivation  动机 目标

• Weight Loss 减肥
• Social Affiliation 社交
• Physical Appearance 体型外貌
• Competition 比赛
• Health Benefits 健康
• Stress Relief 减压
  

Factors in Choosing Workouts选择训练的影响因素

• Time of Day 训练时间段安排
  
  • Choose the most convenient time of day 选择每天做方便的时间来锻炼
    
• Available Facilities 可用的场地
  
  • Fitness Center 健身中心
  • Home 家
  • Outdoors 户外
    
• Mode of Workout  锻炼的模式
  
  • Enjoyable activities 开心的活动
  • Conducive to goals 为大目标的
    
• Social Setting 社会环境
  
  • With a partner 和一个搭档
  • In a group 一群人
  • Alone 独自一人
    

Components of Health Related Physical Fitness健康相关的体适能成分

• Body Composition 身体组成
  
  • Refers to the proportion of body fat to lean body tissue
  • % Fat vs. total body weight
    
    • total body weight. = bone, muscle, fat
    • fat weight = % of wt. contributed to fat tissue
      
  • Male vs. female - % fat recommendation
    
• Flexibility 柔韧性
  
  • Extent and range of motion around a joint
  • Injury prevention
  • Static stretching
    
• Strength and Endurance 力量和耐力
  
  • Strength- amount of force exerted by a group of muscles
  • Endurance- ability to maintain a contraction over a period of time
    
• Cardiorespiratory Fitness 有氧适能
  
  • Body's ability to consume and process O2
  • Aerobic activities
  • Components of a workout
    
    • Frequency - 3-5 days/wk
      
      • <3 days less improvement in VO2 max 少于3天对于提高最大摄氧量不利
      • >5 days subject to injury 大于五天受伤的风险会增加
        
    • Intensity- 60-80% VO2 max
    • Duration - goal 20-30 min continuous activity
      
  • Elements of a Cardiovascular Program:
    
    • Warm-up 5-10 min    5-10分钟的热身
    • Conditioning 20-60 min    20-60分钟的锻炼
    • Cool-down 5-10 min     5-10分钟的放松
      

Principles of Training锻炼的原则

• Specificity 特异性
  
  • Specific activities elicit specific adaptations creating specific training effects
    
• Reversibility 可逆性
  
  • If training ceases, strength and endurance diminishes
    
• Progression 递增性
  
  • Gradual increase in "work" over a period of training
    
• Overload   超量负荷
  
  • Strength and endurance will increase only if muscles and the cardiovascular system are systematically subjected to workloads greater than those to which they are accustomed
    

Workout Gear  锻炼工具

• Shoes 鞋子
  
  • Qualities 质量
    
    • Shock absorption 减震
    • Cushion 缓冲
    • Support 支持
      
  • Function 功能
    
    • Cross training 综合训练
    • Running 跑步
    • Walking 走路
    • Aerobic 有氧
    • Court 球类
      
• Undergarments 内衣
  
  • Male
    
    • Athletic supporter
      
      • Minimize movement
      • Support
        
  • Women
    
    • Sports top
      
      • Minimize movement
      • Support tissue
      • Cooper's ligaments
        
• Clothing 衣服
  
  • Warm weather
    
    • Thin, light
    • Loose fitting
    • Porous
    • Allow for heat evaporation
      
  • Cold weather
    
    • Layers
    • Gortex
      
      • water proof
      • heat escapes
        
    • Head, hand protection
      

from exrx.net


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