运动生理学——7-力量训练原则与实践.pptVIP

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 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 Don’t contract as rapidly and forcefully as fast-twitch fibers Rely primarily on oxidative energy system Motor Units 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 vers