大腿內(nèi)側(cè)肌力是否足夠身體動作時序是否正確課件

教練科學1訓練的兼容性1.低強度反覆次數(shù)多VS爆發(fā)力、速度、最大肌力、RFDPeripheralandcentralfatigueeffect(acute):SogarrdK.etal.Theeffectofsustainedlow-intensitycontractionsonsupraspinalfatigueinhumanelbowflexormuscles.JPhysiol.573(Pt2):511–523,2006.MarkedalterationsinMHC(chronicfasttoslow):NuhrM.Functionalandbiochemicalpropertiesofchronicallystimulatedhumanskeletalmuscle.EurJApplPhysiol.89(2):202-208,2003.2.耐力訓練對運動員的影響—降低力量、爆發(fā)力、速度、RFDHennessyL.C.etal.TheInterferenceEffectsofTrainingforStrengthandEnduranceSimultaneously.JSCR8:12-19,1994BreilF.A.,Simone,N.Weber-S.K,etal.Blocktrainingperiodizationinalpineskiing:effectsof1-dayHITonVO2maxandperformance.EuropeanJournalofAppliedPhysiology(on-linefirst2010)Garcia-Pallares,J.,Garcia-Fernandez,M,Sanchez-Medina,L.etal.Performancechangesinworld-classkayakersfollowingtwodifferenttrainingperiodizationmodels.EuropeanJournalofAppliedPhysiology110:99-107,2010.EklundD.Neuromuscularadaptationstodifferentmodesofcombinedstrengthandendurancetraining.IntJSportsMed.36(2):120-129,2015.2訓練的兼容性3.訓練總量的影響–增加訓練量，增加疲勞；muscletypefast→slowBurhus,K.A.Lettinichi,J.L,Casey,M.L.andWilmore,J.H.Theeffectsoftwodifferenttypesofresistanceexerciseonpost-exerciseoxygenconsumption.MedicineandScienceinSportsandExercise24:S76,1992.Melby,C.L.,Scholl,C.,Edwards,G.andBullough,R.Effectofacuteresistanceexerciseonpost-exerciseenergyexpenditureandrestingmetabolicrate.JournalofAppliedPhysiology75:1847-1853,1993.*Behm,D.etal.Theeffectof5,10,and20Repetitionmaximumsontherecoveryofvoluntaryandevokedcontractileproperties.JournalofStrengthandConditioningResearch16(2):209-218,2002.4.力竭式的重量訓練不利於力量與爆發(fā)力的發(fā)展Stone,M.H.etal.TrainingtoMuscularFailure:IsItNecessary?StrengthandConditioning18(3):44-51,1996.PetersonM.D..etal.ApplicationsoftheDose-ResponseforMuscularStrengthDevelopment:AreviewofMeta-AnalyticEfficacyandReliabilityforDesigningTrainingPrescriptionJournalofStrengthandConditioningResearch,19(4):950-958,2005.IzquierdoM.etal.(2006)Differentialeffectsofstrengthtrainingleadingtofailureversusnottofailureonhormonalresponses,strengthandmusclepower.JournalofAppliedPhysiology,100(5):1647-1656,2006.3訓練的兼容性5.耐力訓練與S+E的訓練，不利於增加肌肉橫截面積，尤其是

TypeIIfibersKaravirtaL.etal.Effectsofcombinedenduranceandstrengthtrainingonmusclestrength,powerandhypertrophyin40-67-year-oldmen.ScandJMedSciSports.21(3):402411,2011.SanttilaM.etal.Changesinmaximalandexplosivestrength,electromyography,andmusclethicknessoflowerandupperextremitiesinducedbycombinedstrengthandendurancetraininginsoldiers.JStrengthCondRes.23(4):1300-1308,2009.6.

S+E的混合訓練會使RFD降低MikkolaJ.etal.Neuromuscularandcardiovascularadaptationsduringconcurrentstrengthandendurancetraininginuntrainedmen.IntJSportsMed.33(9):702-710,20127.只需兩周1.3mile的長距離跑步訓練就會對RFD造成下降的影響H?kkinenK.etal.,Neuromuscularadaptationsduringconcurrentstrengthandendurancetrainingversusstrengthtraining.EurJApplPhysiol.89(1):42-52,20034混合訓練Wilson,J.M.,etal.Concurrenttraining:ameta-analysisexamininginterferenceofaerobicandresistanceexercises.JSCR26.:2293-2307,2012.Hypertrophystrengthtraining=1.23;endurancetraining,=0.27;concurrenttraining,=0.85Strengthdevelopmentstrengthtraining=1.76endurancetraining=0.78concurrenttraining=1.44Powerdevelopmentstrengthtraining=0.91endurancetraining=0.11concurrenttraining=0.55.5過度疲勞的成因:

UNDERRECOVERY?重量訓練超過1小時在重力訓練一開始時，就操作力竭式的訓練單次訓練操過3小時過多的訓練總量

一週增加超過30%的訓練量訓練過程中忽略

“hard/easy”principle(heavyandlightdays)沒有在週期訓練計畫中加入減量的小周期沒有休息日沒有努力刺激“regeneration再生”(e.g.diet,sleepetc.)6STAGESOFOVERREACHING-OVERTRAINING7強壯的運動員Beingstrongercanmakeasubstantialdifferenceinperformance:

MaximumStrengthisrelatedto.

(AndersenandAagarrd2006;Burke1986;Cormie2010a,b,c;Doanetal.2006;Follandetal.2014;Girard2014;Stoneetal.2007)

更好的力量輸出–greaterpeakandaverageforces–allowshighervelocitiesandpoweroutputstobeachievedwithsubmaximalloads更好的Rateofforcedevelopment(RFD)-fastermuscleactivation,greaterforceduringcriticaltimeperiods更好的SSC(stretchshorteningcycles)尤其在離心階段更好的最大肌力以及爆發(fā)力8強壯的運動員更好的續(xù)航力especiallyHIEE(HighIntensityExerciseEndurance)–mayreduce“central”(nervoussystem)fatigue–i.e.moretotalworkcanbeaccomplished更好的姿勢控制能力–holdstaticanddynamicpositionsbetterduringperformance最大肌力越好的選手，也越有對力量(大小)的控制力9功能性動作檢測10Functionalmovementscreen功能性運動檢測，簡稱FMS是一套被用以檢測運動員整體的動作控制穩(wěn)定性、身體平衡能力、柔軟度、以及本體感覺等能力的檢測方式；透過FMS檢測，可簡易的識別個體的功能限制和不對稱發(fā)展。11SCORINGTHESCREENFMS總共有七項檢測方式，每一項的評分標準為0-3分四個等級，3分是最高分。7個動作滿分為21分。0=paininthemovement(seeamedicalprofessional)1=inabilitytoperformthemovement2=movementperformed,butcompensationisneededtocomplete3=completedmovementwithnocompensation12深蹲(deepsquat)受測者身體筆直站立，雙腳打開與肩同寬，雙手往上伸直平舉一根棍子，接著屈膝下蹲，盡可能維持上半身垂直或與脛骨平行，同時讓髖骨低於膝關(guān)節(jié)，且棍子、膝蓋成一直線落在腳尖正上方。檢測目的在身體核心的平衡與穩(wěn)定能力、左右髖關(guān)節(jié)力量是否平衡、踝與膝關(guān)節(jié)的力量使用、動作時序是否正確等。深蹲(deepsquat)14Howtorelease15跨欄(hurdlestep)受測者雙腳併攏筆直站立，雙手平舉一根棍子於肩後。接著抬起右腳，腳尖朝上，跨過和脛骨等高的欄桿。然後右腳跟著地，腳尖依舊朝上。在過程中盡可能保持身體平衡與肩膀水平。左右交換。檢測目的在身體核心穩(wěn)定性、跨欄時上半身是否會因下半身力量不足而失衡、跨欄時身體的髖膝與踝關(guān)節(jié)是否在同一平面上運作。16跨欄(hurdlestep)17Howtorelease18直線分腿蹲(in-linelunge)雙腳前後跨步且位於同一直線上，兩腳間距為脛骨長度，同時雙手持一根棍子筆直靠在身後，讓後腦、後肩與臀部三點和棍子接觸。接著屈膝往前蹲讓左腳膝蓋剛好抵住右腳跟，同時保持身體與地面垂直，且身後三點依舊和棍子接觸。左右交換。檢測目的在軀幹穩(wěn)定性、軀幹核心力量是否足夠、大腿內(nèi)側(cè)肌力是否足夠、身體動作時序是否正確。19直線分腿蹲(in-linelunge)20Howtorelease21肩關(guān)節(jié)活動能力(shouldermobility)雙手握拳，將拇指藏於食指與中指下方，然後右手在上、左手在下置於身後，盡可能讓雙手靠近。左右交換。檢測目的在肩膀移動能力、上方手臂的肩屈曲與肩外旋能力、下方手臂的肩伸展與肩內(nèi)旋能力