基础肌力训练课件.ppt

School of Physical Therapy, HK Wang Physical Therapy in Daily Life Essentials of strength training and conditioning 基礎肌力訓練 Strength training and conditioning Outline Introduction簡介 Principles of strengthening肌力訓練原則 Choosing your home fitness equipment選擇家用訓練器材 Home exercises 居家與孕婦運動 Common and professional protective equipment 一般與專業護具 Strength training and conditioning 靜止心率 量度手腕脈膞，看看一分鐘的心跳有多少，最準確的量度時間為早晨 剛睡醒而還躺在床上時。 靜止心率(脈膊) (每分鐘次數) 男 性 女 性 年齡 20 - 29 30 - 39 20 - 29 30 - 39 極佳 58 58 64 62 良好 59 - 63 59 - 63 65 - 66 63 - 65 一般 64 - 70 64 -72 67 - 78 66 - 75 普通 71 - 81 73 - 81 79 - 82 76 - 81 稍高 82 82 83 82 Strength training and conditioning Training techniques to improve endurance增進耐力的方式 Continuous training連續訓練 Type形式 Jogging, Running, Swimming, Stepping快走跑步游泳踏步 Frequency頻率 Intensity強度 Rating of Perceived Exertion感受強度 Target Heart rate目標心跳區 Duration每次持續時間 At least 45 minutes per section至少四十分鐘 Strength training and conditioning Strength training and conditioning What machines have I tried and liked? 喜好 Who will use the equipment? If children are involved, safety features are a must. 考慮小孩 What goals must the machine serve? Will you use it to complement your exercise program at the gym or do you want a full home gym that will give you a full workout? 目標 What‘s your budget? Plan ahead. 預算 Strength training and conditioning Do you have any physical limitations? If you have knee or back injuries, you need a machine that allows lower resistance. 體能是否有限制 Will you be working alone or with a trainer? Free weights and home gym systems are excellent but require supervision for safety if you are a beginner.是否獨自 How much space do you have? 空間因素 Strength training and conditioning 家庭用電動跑步機 使用者體重是選購要素，如家庭式要以成員體重最重者標準去選購電動跑步機馬力匹數。快跑不一定每個人都可以，快跑過於激烈對心臟、肺部過於負荷，膝蓋骨亦於受衝擊，反而不如競走、慢走、慢跑來得有助於心肺有良好的有氧運動效果。 一彈性設計→對膝蓋骨較不會衝擊。 二電動或手動仰角設計。 三測心跳設計→讓使用者知道是否在標準心跳內。 四程式設計→可輸入適合個人體能的程式，自動