1 / 84

Need for Muscular Fitness ( 健身 )

Need for Muscular Fitness ( 健身 ). 體適能 體適能評估 運動處方 改善體適能之原則與方法. Presenter: 莊芝林 醫師. 身體組成 Muscle (protein,glycogen), Fat(fatty acid), Bone 體型、體重 → 身體脂肪百分比 → 脂肪儲藏率與分佈 體內脂肪: 大致可分為“必要性脂肪”與“儲存性脂肪” : 必要性脂肪:附著於肝臟、肺臟、脾臟、腎臟、肌肉等組織,有助於正常機能之運轉: 儲存性脂肪:是人體肥胖的主兇 ,成為種種慢性病如 冠心病 、腦中風、高血壓及糖尿病等 之重要危險因子

alyson
Download Presentation

Need for Muscular Fitness ( 健身 )

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript


  1. Need for Muscular Fitness (健身) • 體適能 • 體適能評估 • 運動處方 • 改善體適能之原則與方法 Presenter: 莊芝林醫師

  2. 身體組成Muscle (protein,glycogen), Fat(fatty acid), Bone • 體型、體重→身體脂肪百分比→脂肪儲藏率與分佈 • 體內脂肪: • 大致可分為“必要性脂肪”與“儲存性脂肪” : • 必要性脂肪:附著於肝臟、肺臟、脾臟、腎臟、肌肉等組織,有助於正常機能之運轉: • 儲存性脂肪:是人體肥胖的主兇 ,成為種種慢性病如 冠心病、腦中風、高血壓及糖尿病等之重要危險因子 • 肥胖:對國人的健康造成另一項新的威脅。 • 飲食過量 • 缺乏身體活動 • 曾有研究比較肥胖者與非肥胖者的飲食:結果兩者在飲食方面並沒有明顯的差異,倒是身體活動情形兩者間有顯著差別→肥胖者因身體活動所消耗的能量比非肥胖者少很多 • 類似的研究,使專家在探討肥胖的形成原因時,甚至明確的指出,造成肥胖的原因缺乏身體活動比飲食過量影響還大。

  3. 體適能(健康體能或體適能): • 指與健康相關的體力因素,即是身體適應能力。 • 良好的體適能: • 表示身體的許多器官、組織、如心臟、血管、肺臟及肌肉組織等,都能發揮其應有機能→使身體具有勝任日常生活、工作、享受休閒娛樂活動、及應付突發緊急狀況的能力。 健康體能通常涵蓋四大要素: • 心肺適能、身體組成、肌力及肌耐力、柔軟度 心肺適能(心肺耐力或心肺功能) : 代表的是身體整體氧氣供輸系統能力的優劣。具體而言,其所渉及的範 圍包括:肺呼吸、心臟以及血管循環系統的機能。

  4. 心肺適能的重要性 增強心肌:心肺和骨骼肌類似,經由運動的刺激,可以變得較 強而有力。心肺適能好的人→心臟的尺寸和收縮力量會增大 • 心臟輸血能力增強後,每分鐘心跳次數會減少。 • 有益於心血管系統

  5. 改善身體組成的原則 • 注意能量均衡的原則 • 攝取和消耗的熱量要維持平衡各類食物均應平衡的攝取 • 設定體重調節機制 • 自我“設定”理想的體重,控制食慾 • 不可只靠節食 • 只靠節食易發胖,嚴格的節食也可能干擾人體代謝機制,導致體重調節的紊亂,淨體質(肌肉)的流失,使肌肉鬆 軟,喪失肌力,易造成肌肉酸痛、疲勞甚至於拉傷。 • 避免使用藥物“減肥”使用藥物減重可能引發副作用, 嚴重可能危及生命 • 如要使用應在合格醫師的指導下進行。 • 規律持續運動 • 從事各種有氧運動或肌力訓練是減重或維持體重並改善 身體組成的安全又理想的方法

  6. The human body is made to move in many ways: • Quick and powerful • Graceful & coordinated • Sustained for many hours And is dependent upon the capacity to produce energy

  7. We have a great amount of diversity • Quick movements-lasts a few seconds • Reduced speed-lasts for several minutes • Reduced intensity(50%)-lasts for several hours The body uses different energy systems for each activity

  8. Cells in the body need energy to functionFOOD=ENERGY (E)

  9. Cells don’t get Energy directly from food, it must be broken down into:ATP-Adensosine TRIphosphateATP = a form of energy one can immediately use, it is needed for cells to function & muscles to contract

  10. Carbohydrates Fats Proteins Glucose Fatty acids Amino Acids Nutrients that give us energy: Digestion Absorbed into the blood & transported to cells (muscle, liver & nerve) They are used to produce ATP or stored

  11. ATP is stored in small amounts, therefore the rest is stored as: • Glucose = Glycogen (muscle & liver) • Fatty Acids = Body fat • Amino Acids = Growth, repair or excreted as waste

  12. Predominant Energy Pathways • ATP (2-3 seconds) • ATP-CP Energy System (8-10 seconds) • Anaerobic Energy System (2-3 minutes) • Aerobic Energy System (3 minutes +)

  13. 0 sec 4 sec 10 sec 1.5 min 3 min + Strength – Power:power lift, shot put, golf swing Sustained Power:sprints, fast breaks, football Anaerobic Power – Endurance:200-400 m dash, 100 m swim Aerobic Endurance:Beyond 800 m run Immediate/short-term Aerobic-oxidativenon-oxidative systems system

  14. (1) ATP-CP Energy System ATP is stored in the muscle & liver for “Quick Energy” Nerve impulses trigger breakdown of ATP into ADP ADP = Adenosine Diphosphate & 1 Phosphate The splitting of the Phosphate bond = Energy for work Ex. Muscle Contraction, Moving hand from a hot stove, Jumping & Throwing

  15. The ATP Molecule a. Adenosine Triphosphate (ATP) P Adenosine P P b. The breakdown of ATP: P Adenosine P P Energy Energy for cellular function ATP = ADP + energy for biological work + P(ADP = Adenosine Diphosphate)

  16. For contractions to continue… ATP must be REBUILT This comes from the splitting of CP (Creatine Phosphate a Hi energy source, automatic) When ATP is used – it is rebuilt – as long as there is CP Energy released from CP breaking down, resynthesizes the ADP & P

  17. REMEMBER – only small amounts of ATP are stored = only 2-3 sec. of Energy ATP-CP = 8-10 sec. of Energy The usefulness isn’t the AMOUNT of Energy but the QUICK & POWERFUL movements For longer periods of work = The Aerobic & Anaerobic Energy System must be utilized

  18. The Immediate Resynthesis of ATP by CP a. Creatine Phosphate (CP) Creatine P High energy bond b. CP = Creatine + energy for resynthesis of ATP +P Creatine P Energy c. ADP + energy from CP + P = ATP (reversal of ATP = ADP + P + energy for work) P Adenosine P P

  19. (2) Anaerobic Energy System • Without oxygen = Activities that require a large burst of energy over a short period of time • Anaerobic Glycolysis = Production of ATP from Carbohydrates without oxygen (breakdown of glucose)

  20. Since glycogen is stored in the muscle & liver, it is available quickly This system provides ATP when ATP-CP runs out Again, ATP-CP lasts for a few seconds, the Anaerobic Energy System allows for 2-3 minutes of work

  21. The process to produce ATP is not as fast as ATP-CP, which makes muscle contraction slower • When oxygen is not present the end product of glycolisis is lactic acid, which causes the muscles to fatigue • Anaerobic Glycolisis is less efficient in producing ATP than Aerobic Glycolisis, BUT is needed for a large burst of energy lasting a few minutes

  22. Without Oxygen Glucose = 2ATP + 2LA (digested component of carbohydrates) Glycogen = 3ATP + 2LA (the storage form of glucose)

  23. With Oxygen Glucose + O2 = 36ATP + H2O + CO2 Fatty Acids + O2 = 129ATP Body Fat is a great source of ENERGY

  24. Oxygen Deficit = The body can not supply enough O2 to the muscles that the muscles demand • When the muscle does not get enough oxygen, exhaustion is reached causing immediate and involuntary reduction in intensity • Oxygen Debt = “pays back” the deficit • recovery time

  25. (3) Aerobic Energy System With Oxygen = Using large muscle groups continuously over a period of time Aerobic Glycolisis & Fatty Acid Oxidation = The production of ATP from Carbohydrates & Fat

  26. O2 enters the system, stopping the breakdown of glycogen to lactic acid • With oxygen, glycogen breaks down into: ATP + CO2 + H20 • These byproducts are easier to get rid of • CO2 is expelled by the lungs • H20 is used in the muscle

  27. 4.Anaerobic Energy System = Carbohydrates are the only fuel source 5.With prolonged exercise, Carbohydrates are the first fuel choice, as exercise continues, FAT becomes predominant 6.Protein is not a main fuel source except in an emergency

  28. Each system plays an important role in energy production • This gives us a variety of movements • The systems interact to supply Energy for the activity

  29. Examples Anaerobic 70-80% Anaerobic Aerobic 20-30% Aerobic Wt. Training Stop & Go Sports Jogging Gymnastics Tennis Marathons Football Soccer Cycling Baseball Field Hockey Aerobic Dance

  30. 肌力及肌耐力: • 肌力 Muscular Strength: • 代表的是某一部位肌肉或肌群一次能發揮的最大力量 • 肌耐力 Muscular Endurance: • 是某一部位肌肉或肌群在從事反覆收縮動作時的一種持久能力,或是指肌肉維持某一固定用力狀態持久的時間 • 肌肉適能的重要性: • 適當的肌力使肌肉比較結實而有張力→避免肌肉萎縮鬆弛。 • 適當的肌肉有助維持比較勻稱的身材: 因為肌力的運動可以阻止肌肉流失,故外型較健美

  31. Muscular Strength 肌力 • Able to lift a heavy weight • Able to exert a great force

  32. Muscular Endurance 肌耐力 • Able to perform repeated muscular contractions

  33. 肌力、肌耐力較好,使肌肉在應付同樣負荷時比較省力和耐久肌力、肌耐力較好,使肌肉在應付同樣負荷時比較省力和耐久 • 肌肉適能好→肌肉、關節等部位有較好的保護,有減緩受傷的 防護功效。 • 尤其是運動員,肌肉適能是避免運動傷害的重要因素。 • 好的肌肉適能→維持好的身體姿勢的基本條件。 • 腹部和背部的肌肉適能不佳與下背痛的形成有密切關係→ 尤其是腹部肌力、肌耐力不好,骨盤即無法被懸吊在正常的位置 而有前傾情形,進一步會迫使下背部位的腰椎過度前彎,可能壓迫脊神經,造成疼痛。 • 肌肉適能好有助於提昇身體運動能力,不僅僅對運動選手重要, 一般人往往都以運動為重要休閒方式 • 具備基本的身體運動能力→比較能夠享受運動的成就感與樂趣。 如爬山

  34. 肌肉肥大的成因 每條肌纖維的肌原纖維 細絲增加。 每條肌纖維的微血管 密度增加。 蛋白質的量增加。 肌纖維的總數目增加。

  35. Muscle Fiber Types • Fast Twitch Fibers • Stain light in color • More anaerobic • Suited to strength and speed activity • Slow Twitch Fibers • Stain dark • More aerobic • Suited to endurance activity

  36. 肌力的型態一般肌力:整個肌肉系統的肌力,需全面發展專項肌力:主要參與運動動作的肌肉。最大肌力:最大隨意收縮時,神經系統能夠展現的最大力量。肌耐力:肌肉維持長時間作功的能力,肌力和耐力的成績。爆發力:在最短時間內產生最大力量的能力,肌力和速度的乘積絕對肌力:排除體重(BW)因素後,運動員產生最大力量的能力。肌力的型態一般肌力:整個肌肉系統的肌力,需全面發展專項肌力:主要參與運動動作的肌肉。最大肌力:最大隨意收縮時,神經系統能夠展現的最大力量。肌耐力:肌肉維持長時間作功的能力,肌力和耐力的成績。爆發力:在最短時間內產生最大力量的能力,肌力和速度的乘積絕對肌力:排除體重(BW)因素後,運動員產生最大力量的能力。

  37. 肌力訓練三種方式等長性收縮:運動時關節角度不變,肌肉長度也是一定的。等張性收縮:肌肉長度在運動時會發生改變,但所舉起的重量不變。 分向心收縮與離心收縮兩種。等速收縮:特殊裝置來保持關節,這種收縮不論何種角度都可以發揮最大肌力的訓練。

  38. 阻力性運動 功能:增加肌力與肌耐力、增加左心室 收縮力。    運動方式:健身房、伏地挺身、仰臥起坐。    採用逐漸增加負荷的原則。

  39. Resistance Training 阻力性運動Principles • Overload • Progression • Specificity • Rest / recovery

  40. Facts about Resistance Training • Everyone can gain strength and endurance • NOT everyone will improve to the same extent (genetic predisposition) • Adaptations depend largely on the muscle fibers type distribution. Fast twitch muscle fibers adapt more readily.

  41. Myths(迷思) about Resistance Training • No pain - no gain • Makes you “muscle bound” • Fat can be converted into muscle • Extra muscle turns to fat if not used • Has masculinizing effect on women

  42. F I T The FIT Formula Applied to Resistance Training RequencyHow often? ntensity What resistance? ime How many sets?

  43. Resistance Training Terminology • Reps number of repetitions • Sets 回合數number of sets performed in the workout • 1 RM the amount of weight that can be lifted 1 time

  44. Hi Reps Lo Wt. E Mod Reps N Mod Wt. Lo Reps Hi Wt. D S T R Repetition Continuum 肌耐力 肌力

  45. F: every other day E I : (80% 1RM) Lo Reps N Hi Wt. T: 3 sets < 8 reps D S T R Muscular Strength 肌力 肌耐力 肌力

  46. Stimulus for Strength 肌力 • Maximal exertion • Maximal force

  47. Hi Reps Lo Wt. E N D. S T R. Muscular Endurance 肌耐力 F: every other day I : 40-70% 1RM 肌耐力 T: 2-5 sets 15-25 reps 肌力

  48. Stimulus for Endurance 肌耐力 • High number of repetitions • Short rest intervals

  49. Overall Muscle Fitness F: every other day Mod Reps E I : 60-70% 1RM Mod Wt. N T: 2-3 sets 8 - 15 reps D. S T R.

  50. Resistance Training Technique • Lift in a controlled manner • Exhale 吐氣during effort • Bring weight down slowly

More Related