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心肺耐力訓練 (II) PowerPoint PPT Presentation


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心肺耐力訓練 (II). 改善心肺功能或如何從事有氧運動. 改善心肺耐力的有氧訓練原則,包含五大要素 (MRFIT) ,缺一不可: ( 一 ) 運動方式 (Modality) ( 二 ) 漸進負荷 (Rate of Progression) ( 三 ) 頻率 (Frequency) ( 四 ) 運動強度 (Intensity) ( 五 ) 持續時間 (Time or Duration). ( 一 ) 運動方式 (Modality).

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心肺耐力訓練 (II)

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Ii

(II)


Ii

  • (MRFIT)

    • ()(Modality)

    • ()(Rate of Progression)

    • ()(Frequency)

    • ()(Intensity)

    • ()(Time or Duration)


Modality

()(Modality)

  • (High impact)(Low impact )


Ii

  • (high impact)


Ii


Rate of progression

()(Rate of Progression)

  • ()

  • 30


Ii

  • 3 5 30 ()


Frequency

()(Frequency)

  • 3 5 3

  • 20 10 3 10 1 10


Ii


Intensity

()(Intensity)

  • 1.

    • (2009)(Heart Rate Reserve, HRR)40%/50%-85% HRR

    • 45-50% HRR60-70% HRR80% HRR

    • 200 70 60%148 (200-70)*60% + 70= 148


Ii

  • 220 20 200

  • 55%/60%-90%55-60%60-75%75%


Ii

  • 2.

    • ()()

    • (Borgs Rating of Perceived ExertionRPE)(light)11110 (somewhat hard)13130 (hardheavy)15150 10


Ii

  • 11-13 49-70%HRR13-15 70-80%HRR

  • 11-13


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  • 3.

  • VO2mlkg-1min-1VO2max


Ii

  • Astrand

  • 612.4152.41.12.64552.40.711.704612.42102.41.122.6881702.40.751.8


Ii

  • 1

  • 11.6120Kline et al., 1987

  • 1.

  • W12.2

  • A

  • G10

  • 2.

  • T1152515256015.42

  • H154

  • 3.

  • VO2maxmlkg-1min-1132.853(0.0769W)(0.3877A)(6.315G)(3.2649T)(0.1565H)


Ii

  • 1.5:

    • 1.5Brooks and Fahey, 19871.52.4T15251525/6015.42VO2maxmlkg-1min-1483÷T3.5


Time or duration

() (Time or Duration)

  • 20-60 (10 )

  • 20


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  • ()12

    • 12

    • 38

  • ()1.5~2

    • 3~410


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  • ()PWC150power work capacity

    • 150kgmmin

    • PWC150

    • 356


Ii

  • ()

  • ()

  • ()

  • ()

  • ()

  • ()

  • ()


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