力量训练（要点篇）

jacky

Strength Training
Aka: Strength Training, Resistance Training, Progressive Resistance Training, One Repetition Maximum, Isometric Exercise, Isotonic Exercise, Isokinetic Exercise, Plyometrics, Eccentric Exercise, Core Muscle Exercise, Open Kinetic Chain Exercise, Closed Kinetic Chain Exercise

• Definitions
  
  • One Repetition Maximum
    
    • Maximal weight that given muscle can lift once
    • Use to calculate starting strength program
      
• Pathophysiology
  
  • Stages of Resistance Training (first 3-4 weeks)
    
    • Strength gains from neural changes, motor unit firing
    • Later strength gains from muscle fiber hypertrophy
      
  • Muscle Fiber Types
    
    • Type I (slow twitch)
    • Type IIa (can be adapted to either slow or fast)
    • Type IIb (fast twitch)
      
• Training Goals
  
  • Muscular strength
    
    • High intensity Exercise
    • High level of resistance
    • Low number of repetitions (maximum: 6 repetitions)
      
  • Muscular endurance
    
    • Low intensity Exercise
    • Low level of resistance
    • High number of repetitions (maximum: 20 repetitions)
      
  • General Fitness
    
    • Range: 8-12 repetitions
      
• Modes: Resistance Training
  
  • Isometric Exercise
    
    • Muscle contraction without joint movement
    • Muscle length remains constant
    • Example: Hold a weight in hand for a set period of time
    • Indications: Muscle toning and strengthening when joint use is restricted
      
  • Isotonic Exercise
    
    • Constant muscle resistance applied to joint range of motion
    • Example: Training with weight machines and free weights
    • Indications: Typical weight training regimen for general muscle conditioning
      
  • Isokinetic Exercise
    
    • Variable resistance with fixed speed
    • Trained with Cybex or Biodex Machines
      
  • Eccentric Exercises
    
    • Muscle lengthens while it contracts
    • Example: Triceps lengthens during elbow extension
      
  • Core Muscle Exercises
    
    • Muscle strengthening of the low back and abdomen
    • Examples: Pilates, Medicine Ball, Sit-Ups
      
  • Variable resistance throughout Range of Motion
    
    • Maximum overload training with cams and pulleys
      
  • Plyometrics
    
    • Eccentric loading with concentric muscle action
    • Trained with Hops, bounds, and depth jumps
      
• Modes: Kinetic Chain
  
  • Open Kinetic Chain Exercise
    
    • Distal extremity moves about fixed proximal extremity
    • Example: Arm Curls (biceps contractions) move hand in arc around elbow
      
  • Closed Kinetic Chain Exercise
    
    • Proximal extremity moves about fixed distal extremity
    • Example: Squats (feet are planted while knees are flexed and extended)
      
• Protocol: Strength Training Routine (total time 30-60 minutes)
  
  • General: Does not replace sports-related training
  • Warm-Up
  • Strength Training
  • Cool down
    
• Protocol: Program Design
  
  • Initial design
    
    • First 2 to 3 weeks: low volume with low intensity
      
  • Overload principle
    
    • Increase intensity, volume, and frequency
    • End each set with maximum voluntary contraction
      
  • Full range of motion should be Exercised
  • Balance
    
    • Train both agonist and antagonist muscle groups
      
  • Sequence
    
    • Larger muscle groups should be trained first
    • Progress to smaller groups during workout
      
  • Periodization
    
    • Macrocycle: Year length cycle
    • Mesocycle: Month length cycle
    • Microcycle: Day to day variation over course of week
      
  • Safety
    
    • Spotter Use
      
      • Particularly useful in final set
      • Helps to coach on form
        
    • Breathing
      
      • Exhalation during lifting phase
      • Inhalation during lowering phase
        
• Protocol: Starting Regimen
  
  • Perform 2-3 days per week
  • Consider performing as circuit training
  • Work each muscle group individually
  • Intensity increases with each set
    
    • Low Intensity (40% of One Repetition Maximum)
      
      • One set of 10-15 repetitions
        
    • Moderate Intensity (40-60% of One Repetition Maximum)
      
      • One set of 8-10 repetitions
        
    • High Intensity (>60% of One Repetition Maximum)
      
      • One set of 6-8 repetitions
        
  • Advancing weights
    
    • Advance when low intensity can be repeated 15 times
      
  • Core muscle strength (10 repetitions for 1 set each)
    
    • Balance ball may be used
    • Abdominal curls
    • Back extensions
      

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